Mindful Breathing

We do it all the time. Breath that is.  Sounds easy enough, right?  Here is a simple exercise to help you focus on being more mindful.

  1. Sit comfortably with your eyes closed.  Inhale slowly and deeply through your nostrils and hold up to 5 seconds then exhale slowly through your mouth.
  2. Tune into your body and try to relax any tense areas.  Keep practicing your breathing.
  3. Feel your chest rising and falling, the air passing through your body.
  4. Notice your mind if it wanders.  It is normal to be distracted for those stray thoughts, but when you notice them, gently return your focus back to your breathing
  5. Breathe mindfully for a few minutes and gently return your focus back to your whole body, relaxing even deeper.  When you are ready, open your eyes  and take a moment to appreciate yourself for the quiet time.


What is mindfulness?  The easiest way to describe it, is that it is being aware in the here and now.  It is awareness with no judgement.  No good or bad.  It suggests that the mind is fully attending to what’s happening, to what you’re doing, to the space you’re moving through.  Mindfulness helps you to be more aware of your choices and progress towards your goals.

While mindfulness is instinctive, it can be accomplished while seated, walking, standing, lying down and short breaks we take in our daily activities.  Combined with meditation, mindfulness can help you to manage stress, anxiety, sadness and more.  lina-trochez-377674-unsplash Photo by Lina Trochez on Unsplash

Ways To Boost Metabolism


Metabolism — we all want to have a strong and quick one, but it takes some work to achieve a healthy metabolism.  It’s affected by what we eat, how we sleep, our hormones, exercise, and many other aspects of our overall well being.

In fact, some specific foods can help boost your metabolism.

Keep the following foods on your plate: avocado, spinach, green tea, coconut oil, and almonds.  These only name a few, but the options listed here are versatile foods that can easily be added to almost any meal.

If you’re in need of a new workout routine, do some research on HIIT workouts that may fit your desires.  These exercises can be done just about anywhere, making them incredibly feasible for fitting into anyone’s schedule.

There are a slew of things you can do to boost your metabolism, but starting with these small changes can start you down a long-term path to a healthy metabolism.

What HIIT workout is your favorite?  I have just begun to explore these workouts and am looking forward to starting.


Mix Up Your Workout

I work in an environment where I walk all day.  And when I say walk, its about 10,000 steps a shift give or take.  The LAST thing I want to do is go walking after work but due to back issues, I have to be cautious with what I can and can’t do for exercise,.  After looking around I found a few things that I can do (some in moderation) and thought I would share them.       I need to spice up my exercise program and I think this will help.

  1.  Out door Recreation– Hiking, walking on the beach and maybe even golfing (I am not a golfer, but you might be) are some fun things that can upgrade a walk at night.  According to the American Council on Exercise, a 150 pound adult burns 136 calories on a 30 minute hike and 102 calories with 30 minutes of golf (with out the cart).  I am going to think that a walk on the beach would probably be about 100 calories depending on the sand and rocks.2012-08-18-Lions-Binkert-Hike-9870-MKH
  2. Zumba– If you enjoy dancing like I do, Zumba combines a bunch of different types of dance styles and gives you a great cardiac workout.  According to the American Council on Exercise, you can burn an average of 428 calories in a 45 minute class.zumba-love-11
  3. Yoga-Yoga is the union of mind and body and one of the most widely practiced forms of exercise in the world. It consists of patterns of stretches, balances, and strengthening movements focused with conscious breathing techniques. It helps to reduce, prevent and manage back pain (just what I need) along with improving balance, coordination, depression, your heart, sleep and sex.7-Steps-to-a-Life-Long-Yoga-Practice-Youll-Love