REGULAR EXERCISE IS THE EQUIVALENT OF “MIRACLE GRO” ™ FOR YOUR BRAIN

REGULAR EXERCISE IS THE EQUIVALENT OF “MIRACLE GRO” ™ FOR YOUR BRAIN

19 April 2025

Exercise. We either love it or hate it, but we all know that some form of physical activity on a daily basis is part of a healthy routine and promises a balanced lifestyle, reduced stress levels, and longevity. Sometimes it can be a challenge to workout because life and schedules get in the way. Regular exercise doesn’t have to be time consuming or exhausting. Working in short bursts of movement throughout the day is better than nothing at all. On days when you have more time, exert more effort to exercise in concentrated amounts of time. Consider this sample exercise schedule for busy people.

1.Plan to exercise for 10 minutes three times a day. Choose from these examples,

  • walk
  • work with small hand weights
  • work with a treadmill or other exercise equipment
  • pedal exerciser (under-desk-bike)
  • do some stretching

Better yet, be active in a variety of ways throughout the day to keep boredom at bay. Yard work counts!

2.Group exercise classes that are regularly scheduled can be very motivational but are not always practical. Spend a few minutes researching and bookmarking exercise videos on the internet. There are tons for free. Once a week, prioritize time to exercise with a video. If it is more than ten minutes long, that’s okay. Do the first ten minutes only, which should be the warm-up portion, if that’s all you can work into your schedule.

3.While books about exercise don’t offer the benefit of having a knowledgeable instructor nearby to offer tips for safety and modification, they are a great source of information.

4.Put exercise on your list of things to do every week. Just writing it down will remind you to do it and make you feel accomplished when you can check if off the list.

Physical exercise is not just about keeping the body in shape. The mind-body-spirit connection is a real thing and has been proven by studies to deliver overall health benefits.

In his book Spark: The Revolutionary New Science of Exercise and the Brain, Dr. John J. Ratey offers amazing details about how exercise supports thinking while keeping the physical container in working order. For the sake of simplicity and understanding, Ratey reported that the discovery of a protein factor found in the brain called brain-derived neurotrophic factor (BDNF) is responsible for the growth of new cells, especially those required for learning. BDNF is manufactured in the brain only. There is no pill form of it. What stimulates the production and hence the new brain cells is the connection between the protein and physical activity. Exercise propels BDNF for what Ratey calls “Miracle-Gro for the brain” (40). Studies since Ratey’s report have expanded on this principle and evidence proves that exercise strengthens not only our physical bodies but also develops our brains. Throughout the life span.

Here are a couple of questions about your physical fitness program if you care to post a comment!

Exercise question #1: Describe your current exercise routine explaining what you do and how often.

Exercise question #2: Are you satisfied with your current exercise routine? Why or why not?

Up Next: Quick and easy relaxation techniques.

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Be well, write well.

~Joy

 

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“Miracle-Gro” ™ is a registered trademark of OMS Investments, Inc.

Work Cited

Ratey, John J., M.D. Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown, and Company, 2008.


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The wealthy Kate Hamilton must marry the wounded viscount she is sheltering in her London townhouse since saving his life has ruined her. But he is a perfect candidate since he needs to marry well. When he seems reluctant, Kate proposes hiring him as her husband to disguise her love for him.

Hugh Bartram, Viscount of Dancy, has never met anyone like levelheaded Kate, thrusting herself into a scandal to save his sister from gossip. He resents Kate trying to solve everything with money, even as he admits her heart is in the right place.

Just as they wed, his sister elopes, and Dancy is captivated by the unconventional Kate as they ride across England together to prevent another scandal.


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JOY E. HELD is an author, educator, editor, entrepreneur, and literary citizen responsible for this site and its contents. She is the author of
Writer Wellness: A Writer’s Path to Health and Creativity (Headline Books, Inc., 2020)
Writer Wellness Workbook: A Guided Workbook and Journal to Accompany Writer Wellness: A Writer’s Path to Health and Creativity (Headline Books, Inc., 2023)
The Mermaid Riot (Fire and Ice YA, 2024) Young Adult Historical Fantasy
She writes spicy historical fiction under a pen name.
She is the winner of multiple writing and book awards:
West Virginia Writers, Inc. Annual Writing Contest, Honorable Mention, Novel, 1998.
New York Book Festival, Honorable Mention, Writer Wellness, 2020.
Next Generation Indie Book Awards, Finalist, Writer Wellness, 2021.
Northeast Ohio Romance Writers of America, Member of the Year, 2020.
Northeast Ohio Romance Writers of America, First Book Award, 2020.
She is an adjunct faculty member in the Southern New Hampshire University Online MFA Creative Writing.
She is a proud graduate of Seton Hill University in Greensburg, PA with an MFA in Writing Popular Fiction.
She is a member of The Authors Guild and the Society of Children’s Book Writers and Illustrators.
Joy is the founder and CEO of My WRITEDAY Subscription Box for writers and readers.

 

GUEST POST FROM AUTHOR VALERIE NIEMAN

GUEST POST FROM AUTHOR VALERIE NIEMAN

Saturday, 5 April 2025

Welcome historical fiction author Valerie Nieman with a fascinating perspective on researching for her novels.

Tracing Flickering Lights in the Dark

Not so long ago, most of us were putting away the strings of Christmas lights, hoping we won’t find a tangle when we open the bin again come November. That never seems to happen – somehow, the sets manage to knot themselves and cannot be easily pulled into the neat linear strings we expect. Where did all this complication come from?

It can be a bit like that, researching historical fiction. We expect to find a more or less continuous story, a reasonable thread of action and consequences, but history is more tangled than we think. Conspiracy theories aside, the reasons for an incident are often less than clear, people’s motivations are complicated, and people (or nations) may act in unreasonable ways. And history, as we know, is told by the victors.

I began working on my first historical fiction novel, Upon the Corner of the Moon, 30 years ago. People are shocked to learn that! Now I haven’t been writing continuously for three decades, but I have been working. Lots of reading, spells of writing, then back to research. As I was drafting and redrafting, I spent time writing other books – five novels, three books of poetry, a college history. I also went to Scotland on two month-long trips to hike, visit historic sites and museums, and generally “get the lay of the land.”

In this age of “instant art and writing” from AI, the thought of spending a third of a lifetime on one project seems a bit – obsessive. And it is. I came onto the story of the historical Macbeth while researching another book and was intrigued at how my favorite play had completely twisted the story. When I plunged into research for a novel on this topic, I didn’t imagine how deep that rabbit hole could go.

Those working in recent (20th century) historical fiction or studying well-documented eras have the benefit of newspapers, government records, previous histories– but in the more ancient past, records may be few or fragmentary, and they can be severely slanted because of religious or political considerations. Shakespeare based his play on Holinshed’s Chronicles, itself a compilation of earlier chronicles. At each iteration, legends became attached to history, cultural misunderstandings were amplified, and the actual Macbeths were slandered so that the current ruling dynasty might plump up its lineage.

I read original sources such as the “Life of St. Columba” by Adomnan, medieval handbooks of penance, an 18th century survey of the province of Moray that detailed the landscape of my book. I read sagas from the Norse and Danes, which provided some meat but also a lot of gristle: Names are replaced with epithets, dates might not match up, and the details of battles – well, remember that these were composed to glorify the jarl.

Scholarly sources were of great help in understanding the political landscape of northern Europe, from the Cnut’s Great North Sea Empire to the shifting Anglo-Saxon kingdoms. Scotland itself was not united into roughly the form we expect until the early 11th century, under Malcolm II, who welded Strathclyde and Lothian to Alba, and his grandson Macbeth who solidified this realm. The Western Isles remained under control of the Norse, and Orkney was an independent kingdom claiming parts of the north (Caithness).

I also read a lot of books on ancient matriarchal religions and guides to Pictish symbol stones and Celtic runes.

Secondary sources, from popular books to deeply scholarly analyses, were important in helping me untangle the chain of events that led to Macbeth’s death and the change from old Celtic patterns of kingship to primogeniture. That’s why the second book is titled The Last Highland King, because after Macbeth, Scottish rulers were highly Anglicized and connected to the lowlands.

Ultimately, I had to make decisions between competing sources. Was this man a nephew, or an uncle? Did this battle occur in 1054 or 1057? Some recent works invaluable in sorting wheat from tares included Macbeth Before Shakespeare by Benjamin Hudson, Picts: Scourge of Rome, Rulers of the North by Gordon Noble and Nicholas Evans, and The Wolf Age by Tore Skeie.

Research is like that pile of twinkling lights – you see the glimmers, study how the knots have formed, and with patience and some good advice, make a tangle into something that can illuminate the dark.

Thank you, Valerie!

BOOK: Upon the Corner of the Moon

AUTHOR: Valerie Nieman

GENRE: Historical Fiction

BLURB:  At the dawn of the second millennium, two royal Scottish children are swept away from their families—Macbeth to the perilous royal court of his grandfather, Gruach to the remnants of the goddess-worshiping Picts. Macbeth learns that blood bonds are easily severed while Gruach finds her path only to lose it when she’s summoned back to the patriarchal world. They struggle with gaining and losing power, guided and misguided by prophecy and politics as their paths converge in a fiery bid for royal succession. Upon the Corner of the Moon separates literary legend from the reality of rulers who changed the face of Scotland. While closely following recorded history about Macbeth, it also speculates on the heritage of his wife Gruach, drawing on the Neolithic settlement of Alba and the mysterious legacy of the Picts. “Upon the Corner of the Moon is a haunting and bloody tale of Scottish history. It’s also a finger tracing along a set of scars, ones we already know are too deep to ever really heal,” said the Pittsburgh Post-Gazette.

ABOUT THE AUTHOR: Valerie Nieman’s debut historical novel, Upon the Corner of the Moon, is the story of the young Macbeths, destined to unite Scotland in the tumultuous 11th century. To learn more about the people and landscapes, she wandered Scotland from coast to coast and spent many happy hours in museums, libraries, and small pubs. She is the author of a short fiction collection, three poetry books, and six other novels, including In the Lonely Backwater, winner of the 2022 Sir Walter Raleigh Award, which was called “not only a page-turning thriller but also a complex psychological portrait of a young woman dealing with guilt, betrayal, and secrecy.” Her novel Blood Clay won the Eric Hoffer Prize in General Fiction. To the Bones, a horror/Appalachian/ecojustice novel, was a finalist for the 2020 Manly Wade Wellman Award, and now has a sequel, Dead Hand. A graduate of West Virginia University and Queens University of Charlotte, she has held state and National Endowment for the Arts fellowships is professor emerita of creative writing at NC Agricultural and Technical State University.


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The wealthy Kate Hamilton must marry the wounded viscount she is sheltering in her London townhouse since saving his life has ruined her. But he is a perfect candidate since he needs to marry well. When he seems reluctant, Kate proposes hiring him as her husband to disguise her love for him.

Hugh Bartram, Viscount of Dancy, has never met anyone like levelheaded Kate, thrusting herself into a scandal to save his sister from gossip. He resents Kate trying to solve everything with money, even as he admits her heart is in the right place.

Just as they wed, his sister elopes, and Dancy is captivated by the unconventional Kate as they ride across England together to prevent another scandal.


This article may contain affiliate links which may result in the author receiving a commission when readers purchase items through the links.

You are receiving this message because you previously signed up for notifications or participated in a program/course with Joy. You may unsubscribe at any time.


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“Advice on How to Get Your Writing Noticed from Estelle Erasmus”

“Advice on How to Get Your Writing Noticed from Estelle Erasmus”

GUEST POST from author/educator/journalist ESTELLE ERASMUS

As legendary memoirist Abigail Thomas said about Writing That Gets Noticed“It’s an encyclopedia of writing advice, but feels like a conversation.”

A Curious Mind Takes You A Long Way

I think a successful freelance writer keeps a curious mind, and a beginner mindset and gathers information, and then makes sure that the craft supports the execution of the essay, article or pitch. They also realize that publishing is a long game, and so they look into various ways to tell their stories: through micro memoir, substack posts (where they can accrue subscribers, and eventually get paid), podcasts and new technologies. The traditional media venues are shrinking so it’s important to find new ways to get what you want to say out there and build an audience for your message or writings.

The Importance of Building Your Craft 

I think that the cream rises to the top, and if people aren’t able to craft a story well, they will lose their readers over time. A publication may want them for a “clickbait” story, but once that story is over, if they don’t know how to tell other less sensational stories they won’t be published consistently in credible publications. I think to develop craft people can read books for ($20 and less) like mine, and others, read about craft in Brevity and Writer’s Digest, and listen to/watch free podcasts like Freelance Writing Direct that offers craft and writing advice, directly from authors, agents, editors and publishing and media professionals, including how to structure books.

The next level is attending online webinars for a small fee (I love the ones offered by Jane Friedman and also CRAFTSTALK). You might also consider taking a class at your community college, but make sure that the person teaching has the kinds of bylines or books you aspire to, as well as deep ties in the industry.

Another option is to take classes at established organizations like the ones I teach for Writer’s Digest. A fifth level is to take a university-level class for adults, which I teach at NYU’s School of Professional Studies.

Finally, they can invest in attending conferences (virtual and in-person) and going to sessions taught by industry leaders. Many writing coaches also offer 1 x 1 coaching which requires a deeper investment. I always advise having some experience with the person first before putting a great deal of money down.

How Can you Make Your Mark as a Journalist?

I would say that to make your mark as a journalist, it’s important to not shy away from the big story. Go Big! Don’t be afraid to challenge yourself to explore new, groundbreaking subjects. If you stick to doing round ups or very service oriented pieces (how to carpet your guest house), you won’t get the kind of attention to make a name for yourself. I always tell my writing coaching students that they should work on adding voice to any service pieces that they write. This can be done in the intro statement and also at the ending of a piece.

My Best Advice if You Want to Write

As Jackie Collins said, “If you want to be a writer-stop talking about it and sit down and write!”  To start out in a professional capacity, write anything you can and for everyone you can. When I was starting out I wrote brochure copy, book reviews, pieces for local newspapers, and then wrote for magazines once I became a magazine editor. But, I always kept learning and growing and never gave up.

If you want to write a memoir, start writing your stories, and try to get some of them out in micro memoir form. A lot of the bloggers that I knew when we all blogged have since written books. I think it helped that they were in the practice of writing every day, and kept honing their skills. It’s important to realize that publishing is a long game, and so think of your writing that way and never give up.

Estelle Erasmus: an award-winning journalist, is the author of WRITING THAT GETS NOTICED (named a “Best Book for Writers” by Poets & Writers Magazine), a Contributing Editor for Writer’s Digest, and host of the podcast Freelance Writing Direct. She is an adjunct instructor for NYU’s School of Professional Studies/Center for Publishing and Applied Liberal Arts, has written for over 150 publications, including The New York TimesNext Avenue/PBSWIREDThe Independent,The Washington Post, and AARP: The Magazine, and was the editor-in-chief of five national publications. Find out more at estelleserasmus.com and follow her on Substack at https://estelleserasmus.substack.com and on social media: @EstelleSErasmus.

Author of  Writing That Gets Noticed

In Poets & Writers “Best Books for Writers”

2023 Zibby Award winner for the “Best Book for The Writer”

Recipient 2023 NYU SPS Teaching Excellence Award

Contributing Editor, Writer’s Digest

www.estelleserasmus.com (sign up for my newsletter)

Sign up for my substack

Freelance Writing Direct Podcast  (I speak to Cheryl Strayed, Ann Hood, Noah Michelson  and more)

Follow me: TwitterInstagramTikTok


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BOOKS BY MY FRIENDS

This article may contain affiliate links which may result in the author receiving a commission when readers purchase items through the links.

Today we’re featuring authors SARA HOSEY, DEBBIE BURKE, and LAURA SEGAL STEGMAN.

 


 

BOOK: Summer People

AUTHOR: Sara Hosey

GENRE: Young adult contemporary mystery

BLURB: Christmas wants to spend the summer hanging with Lexi, the one friend who gets her completely, ADHD and all. But things are strained, and get weirder when the friends stumble on a crime scene, and Christmas is forced to face difficult realities about her her beloved lake community. Author note: A little heat! (Some kissing and flirting.) Also, content warning for homophobic language (a character uses a slur) and substance abuse.

ABOUT THE AUTHOR: Sara Hosey is the author of three young adult novels: Iphigenia Murphy, Imagining Elsewhere, and Summer People. Her short story collection, Dirty Suburbia, is forthcoming in 2024. A Queens native, she lived for several years in Wisconsin before returning to New York, where she teaches English at a community college.

 


BOOK: Deep Fake Double Down

AUTHOR: Debbie Burke

GENRE: Psychological thriller/women’s adventure

BLURB: What you see with your own eyes is true, right? Not necessarily, when a crooked prison warden slams social media with deep fake videos showing an inmate’s escape helped by his female guard-lover. The guard claims that never happened. No one believes her except investigator Tawny Lindholm.

ABOUT THE AUTHOR: Debbie Burke is an award-winning journalist, crime novelist, freelance editor, and blogger on The Kill Zone. She writes from her home in Montana where the scenic, rugged Rocky Mountains offer plenty of locations to kill people…on the page, that is!

 


 

BOOK: Ready or Not

AUTHOR: Laura Segal Stegman

GENRE: Middle grade contemporary fantasy

BLURB: Ready or Not, the sequel to Summer of L.U.C.K., features more magical adventures with Darby, Naz, Justin, and the ghost who haunts a magical carnival, but it spotlights thirteen-year-old Justin, who faces a tricky choice: stand up to bigotry or let fear hold him back.

ABOUT THE AUTHOR: Laura Segal Stegman is a Los Angeles-based author whose middle grade debut novel, Summer of L.U.C.K., and its sequel, Ready or Not (both from Young Dragons Press), are available wherever books are sold. The Chambered Nautilus, third in the L.U.C.K. trilogy, will follow. She serves as a judge for kidlit writer competitions and shares her author journey in engaging visits to schools and libraries. Her popular PR Tips for Authors workshop features a step-by-step guide to building a digital author media kit. Non-fiction credits include collaboration on the travel book Only in New York. A long-time publicity consultant, she owns Laura Segal Stegman Public Relations, LLC. www.LauraStegman.com

 


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