How to get started with exercise when you have no clue how

How to get started with exercise when you have no clue how

Exercise offers an ideal way to get yourself fit and can benefit you in a number of ways. Not only can it improve your health and fitness levels, but it can also help you to feel better about yourself and enhance your mood.

How to Get Started With Exercise When You Have No Clue How


If you don’t know where to begin with a new exercise regime, here are some tips to get you started.

Easy beginner’s exercise

If you’ve never exercised before or you’re a bit out of practice, you should start with something easy and not too strenuous. It’s important that you enjoy what you’re doing as well; otherwise you won’t stick to it.

Swimming is an easy exercise to begin with, as it needs very little investment and it’s gentle on your muscles. If you like to run, then this is another type of exercise that is quick to get started with.

For those who need a bit of motivation to keep going, group exercise could be beneficial for you. You can do a search in your local area to find a range of different classes, including zumba, boot camps, running clubs, kettle bells and yoga.

Build it up

It’s vital that you don’t go all out in the very beginning and become too eager to reach your targets. By doing this, you run the risk of injuring yourself. You should start slowly and only do a little bit at a time until your body gets used to it. Then you can gradually increase the time, intensity and frequency as your body adapts.

Don’t be over ambitious with your targets, as this will just put you off when you don’t reach them. Look at what you can do now and focus on improving one step at a time.

If you’re new to exercise or have any pre-existing medical conditions, then it’s a good idea to talk to your doctor before you start. They can check out your current fitness levels and suggest the most appropriate types of exercise. They’ll also be able to keep an eye on any current injuries and show you ways of exercising that won’t strain them any further.

While you’re building up your  fitness  levels or after an injury, wearing a type of compression sleeve such as a knee support could be beneficial. These help to reduce joint and muscle pain and improve blood circulation.

Sticking to the routine

It’s all too easy to get bored with an exercise routine, especially if you’re always doing the same thing. Try and mix your regime up a bit and do a variety of different exercises. Choose a time that works for you so that exercising becomes a habit that you look forward to.

Build in rewards to keep you going. These could include buying a new outfit if you complete a whole month or having a special day out if you reach a certain target.

Exercise should become a habit and a way of life that improves your general fitness and well-being. By starting off in the right vein, you’re more likely to be successful and stick with what you’re doing.

Are you living the life your soul intended?

Are you living the life your soul intended?

 Well, are you?

Here are seven sure-fire signs you aren’t living the life your soul intended and what to do about it starting TODAY.

1.You are reading this article. Let’s be honest, when you are out of alignment with your soul purpose, you feel it. Many of your actions are in vain as you continuously feel there is something bigger and better waiting for you. You feel drawn like a moth to a flame to any articles, resources, teachers and books that will shed some much-needed light on that thing that you feel is missing.

2.You spend every waking moment searching for the missing link. Whether you are attending personal development workshops or reading the latest self-help books, you can’t get enough of this material. You are searching high and low for any inkling of what that missing link might be for you and your life. You might even be spending time at work perusing the web in search of your answer. I’ll tell you a secret, the answer you are seeking isn’t on any website, it lies within you.

3.You feel disconnected from life. Your life is good for the most part, but you can’t help but feel disconnected from the passion and excitement that others feel about their work and life in general. The deepest part of you knows it’s possible, but you just aren’t sure where to begin.

4.You are unhappy. From the outside looking in you are living the American dream with a good job, enough money, and maybe even a family, but you just can’t shake the unhappiness that lies just under the surface. You can’t quite put your finger on it, but something feels “off” as you wonder, “Is this it?” You may even feel guilty for having those thoughts because there are so many other people in the world that don’t have what you do. But despite all that, you know you were meant for more.

5.You are playing it safe. At one point you had big dreams and aspirations that made you feel excited and alive, but that was before you decided it was easier to just play it safe and live life by the rules. Rules that told you to go to college, get a good job, save for retirement, take care of your family, and live happily ever after. Only you’re not. You want something more, but are afraid of the uncertainty that lies on the other side of your dreams and every time you begin to think it’s possible, you snap back to reality and recommit yourself to doing what is safe.

6.You are comfortable with the discomfort. While you know you were meant for bigger and better things, you have gotten comfortable with the discomfort because you at least know what to expect. You know that your desires will ebb and flow and that just as you build the courage to do something about your unhappiness, fear creeps in and causes you to retreat back into your normal, logical, live-by-the-rules-life, and the cycle repeats.

7.You are not doing what you love. This is the biggest sign of them all. If you aren’t doing what you love, you aren’t living the life your soul intended. Period.

If you resonate with two or more of the signs above, it’s time you did something about it, starting TODAY. You have gifts to give to the world and when you aren’t living the life your soul-intended, you are withholding the very gifts that will change the world for the better.

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Glass-Inspired Meditation Triggers: Transparency, Reflection, Light

Glass-Inspired Meditation Triggers: Transparency, Reflection, Light

“People are like stained – glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is a light from within.” ~Elisabeth Kubler-Ross

If you think about it, while we don’t really need an excuse to meditate, certain common objects can serve as visual reminders to get and stay focused on what we really want.

Stained_Glass_in_Pink_by_wdwparksgalGlass is part of our everyday life, so that makes it an ideal “meditation trigger.”

It’s used for fine works of art and you see it in ordinary household objects. When you think about it, glass possesses many characteristics that we can use to meditate.

Hold a mirror up to yourself and ponder these 4 qualities.

Meditation on Transparency
One of the first things we notice about glass is that you can see through it. Imagine how your life would be different without anything to cover up. Keeping secrets can cause anxiety and drain us of our energy. Many people talk about the virtues of transparency, but it takes courage to fully reveal ourselves.

  • Think about your secrets. List the things you keep covered up. Maybe you’re reluctant to let others know your weaknesses or there’s an event from your past you keep hidden.
  • Examine your motives. There are good reasons to keep some information confidential, like when you’re trying to protect someone’s privacy. On the other hand, you may be ignoring something you’d be better off discussing with someone.
  • Imagine being more open. Picture yourself revealing more. Ask yourself if having fewer secrets would make you feel more at ease.
  • Unveil yourself. Get one thing off your chest. Tell someone your correct age or let a coworker know that you need help to meet a deadline.

Meditation on Reflections
A mirror reflects whatever appears before it. To some extent, we’re all products of our environment.

Contemplate your surroundings. Describe the settings where you spend the majority of your time. Form an image of your home and workplace. Or maybe you spend long hours in your car.

Assess your feelings. Connect with how your environment influences your emotions. Discover when you feel relaxed and when you tense up.

Focus on factors that make you feel good. Figure out what settings work best for you. Maybe you thrive on peace and quiet or perhaps you like a lot of background activity.

Redecorate one area. Take what you learn and make one spot more comfortable for yourself. Put a vase of flowers on your desk at the office or clear the clutter out of the back seat of your car.

Meditation on Light
Shining light on glass brings out its beauty. You see its full color and translucency. In the same way, a cheerful attitude makes us feel sunnier and more attractive.

  • Laugh a little. Spend a few moments laughing. It’s okay if it’s artificial at first. It will soon become an authentic experience.
  • Savor the feeling. Enjoy the physical and mental sensations. Notice how your heart rate increases and your face flushes. Appreciate how your stress level decreases and you feel more relaxed.
  • Share your joy. Invite others to participate in your glee. Spend time playing with your children or throw a costume party.

Meditation on Cleanliness
A glass window looks dramatically different after it’s been cleaned. When you remove the surface grime, the whole room brightens up. Our minds often need to be “polished” as well.

  • Observe your thoughts. Review what’s on your mind. Are you still replaying the traffic jams you encountered during your morning commute or are you giving your undivided attention to your work?
  • Identify impurities. Recognize which of your thoughts are dragging you down. You may be telling yourself that your thighs are too big or wishing it would stop raining.
  • Generate positive thoughts. Transform your way of looking at things. Congratulate yourself for trying to lose weight or think of how good the rain is for your garden.

Let glass inspire you how to lead a happier and more meaningful life. Let in more light and gain wisdom through meditation and reflection.

Queen Bee QT: 10 Ways to Stop Being So Judgmental

Queen Bee QT: 10 Ways to Stop Being So Judgmental

“The greatest moral failing is to condemn something as a moral failing: no vice is worse than being judgmental.” ~Julian Baggini

To judge others is to form a critical opinion about them, often for reasons that aren’t helping anyone. For example, you may decide that your neighbor down the street is an ineffective parent because she’s known to indulge her children or chooses to avoid disciplining them, at least not in the same way you choose to discipline yours. 

If you notice that you’re spending more time having strong opinions about others than you are thinking about your own life, you may be “copping out” and not confronting your own resolvable issues. Ain’t nobody got time for that! 

But if you’re willing to do it, you can learn

Want more? Check out these free downloadable e-courses, tip sheets and guides. 

Consider these points:

  1. Avoid focusing on the negative. Focusing on the negative impacts your emotional self in undesirable ways. Negative thoughts make you feel more pessimistic about life. In short, judging others negatively affects you!
  2. Think about how satisfied you are with your own life. When you’re floundering, you might project those feelings onto others by judging them.
  3. Maybe you lack faith in yourself. If you struggle to believe in yourself, maybe you’re reflecting those doubts onto others to avoid confronting your own issues.
  4. Judging others may mean that you want to control the situation. Do you believe that others ought to behave just like you, react to situations like you would, and feel like you do? If so, why do you think that?
  5. Assess how much time and effort you spend focusing on your own character defects. We all have something about ourselves that could stand some alteration. Looking carefully within yourself promotes self-understanding. It also helps you identify what things you’d like to change.
  6. Determine how you can best use your energy. Does judging others or looking within yourself deserve your attention?
  7. If you target something you dislike in others, what are the chances you can do anything about it?
  8. If you discover something about yourself you dislike, you can more likely use your energies to change it.
  9. Decide if you’re happy with who you are. Evaluating yourself in an honest way is important. Locating the source of unhappiness within you can lead to a brighter pathway, and decrease your yearning to judge others.
  10. Realize that nobody’s perfect. Being critical of others seems to be a common element of the human condition. Whether we can ever completely obliterate our compelling urges to judge remains to be seen.

Oprah once said, “When you know better, you do better.” If you recognize that some of your comments spring from a part of you that wants to judge, it can serve as a deterrent to your future judging behavior.

Ask yourself, “How can I live the life I deserve if I’m too focused on others?” Creating your dream existence takes considerable consistency, focus, and time.

Recognize when it’s okay to acknowledge bothersome traits in others. It’s important to be reminded that there are situations when it’s wise to identify things in others that trouble you. Maybe you’re thinking about becoming friends with someone. But then, you observe them engaging in behaviors that make you feel uncomfortable. Your judgment may be telling you to avoid pursuing the friendship.

Listen to that internal judge at times like these. Just avoid getting carried away with being too judgmental or critical of others. You can become a vital, positive individual who focuses your efforts on constructing the life you desire. Letting go of the urge to judge others will provide you with the time and energy necessary to enhance your own life’s journey. Tune back in to your own psyche and enjoy a rich life.


Hot Wife Guide: How to Negotiate Major Relationship Disagreements

Hot Wife Guide: How to Negotiate Major Relationship Disagreements

Our relationships are the core of our day-to-day existence. But what do you do when you just can’t agree on something–and what if it’s BIG?

Here’s a free tip sheet to help you successfully negotiate major disagreements in your interpersonal relationships.

 Want more freebies? Visit our members page.

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