Category: Wednesday Workout

Wednesday Workout: Books that changed my life week

Posted on by Joy Held

LIGHT ON YOGA by B.K.S. Iyengar published in 1966 is the definitive publication about the poses (called asanas) practiced in hatha yoga. This book opened my eyes and my practice to the possibilities of what the human body can do to exercise and heal itself. Many people have looked at the pictures of a barely clothed Iyengar and stopped there instead of looking at the anatomy and the skeletal beauty of his yoga. This book explains the how and the why of the strange looking poses. Before modern day westernization of hatha yoga, the body and the earth were the only exercise tools available. Today our blankets, props, straps, etc. (many developed by Iyengar to aid the less flexible student) make the benefits of a wide variety of yoga poses available to almost everyone. The props compensate for a lack of flexibility and allow a yoga student to learn beginning versions of the perfection depicted in LIGHT ON YOGA.

“By performing asanas, the sadhaka (seeker) first gains health, which is not mere existence. It is not a commodity which can be purchased with money. It is an asset to be gained by sheer hard work. It is a state of complete equilibrium of body, mind and spirit. Forgetfulness of physical and mental consciousness is health. The yogi frees himself from physical disabilities and mental distractions by practicing asana. He surrenders his actions and their fruits to the Lord in the service of the world.” (LIGHT ON YOGA, B.K.S. Iyengar)

There are five primary areas of practice to the Writer Wellness plan. Every other week I will post an idea for relaxation (Monday Meditation,) creative play (Tuesday Tickle,) fitness and exercise (Wednesday Workout,) journaling and misc. (Thursday Thought,) and nutrition (Friday Feast.)

 

Meanwhile, remember to look for a digital or print copy of Writer Wellness, A Writer’s Path to Health and Creativity at Who Dares Wins Publishing, http://whodareswinspublishing.com.

And check out these great blogs for ideas to keep your writing and publishing healthy and prosperous.

http://writeitforward.wordpress.com/ Bob Mayer

http://jenniholbrooktalty.wordpress.com/ Jenni Holbrook

http://warriorwriters.wordpress.com/ Kristen Lamb

http://inspiration4writers.blogspot.com/ Inspiration for Writers, Inc.

http://pentopublish.blogspot.com/ Natalie Markey

http://amyshojai.com Amy Shojai

Check out my new website Joy E. Held

Have you subscribed to this Writer Wellness blog yet? Get email updates when a new post is added. Click “subscribe” and leave your email. That’s it and thanks in advance!

Be well, write well

Wednesday Workout: The Little Engine in the Gym

Posted on by Joy Held

Remember the wonderful “Little Engine That Could”? He got to that mountain and huffed and puffed all the way to the top saying, “I think I can. I think I can. I think I can.” Loved that book, and the positive attitude of the Little Engine is perfect for juicing up our workouts in the gym. A positive attitude before, during, and after exercise adds to the genuine results we see long term. The exercise itself is a great way to create feel-good brain chemicals like dopamine and endorphins, and physical activity actually helps create brain-derived neurotrophic factor that contributes to the growth of new brain cells. New cells, new energy, new attitude.  Perfect!

“I’m So Excited” is just the half of it when you prime your workout with positive affirmations. But honestly, going into the gym some days is worse than the thought of having a tooth pulled without a large Novocain cocktail. Ick. So try some of these tips for staying positive about your regular exercise routine.

1.Variety-mix things up every week. Walking, swimming, weight lifting, jogging, yoga, kickboxing, and on and on. There are so many options to choose from when creating an exercise regimen that overload is a potential hazard. Don’t forget to throw in a dvd workout from time to time, and check out some of the online fitness routines that are free. Lots of them are really quite good for the short term. Of course, find a particular workout you enjoy like a weekly yoga class and work everything else around that.

2.Map out your success-put a smiley face on the calendar for everyday you get out and exercise. Just try it one month and watch your challenge grow into a good habit.

3.Tough spots first-get the more difficult parts of a workout over with at the start of the session. Warm-up then attack problem areas like arms and abs first then finish with less strenuous activities. When walking, for instance, do the walk-sprint-walk-sprint session early on then gradually wind down with a slower pace or some stretching.

 How do you keep your little engine roaring in the gym?

There are five primary areas of practice to the Writer Wellness plan. Every other week I will post an idea for relaxation (Monday Meditation,) creative play (Tuesday Tickle,) fitness and exercise (Wednesday Workout,) journaling and misc. (Thursday Thought,) and nutrition (Friday Feast.)

Meanwhile, remember to look for a digital or print copy of Writer Wellness, A Writer’s Path to Health and Creativity at Who Dares Wins Publishing, http://whodareswinspublishing.com. 

And check out these great blogs for ideas to keep your writing and publishing healthy and prosperous.

http://writeitforward.wordpress.com/ Bob Mayer

http://jenniholbrooktalty.wordpress.com/ Jenni Holbrook 

http://warriorwriters.wordpress.com/ Kristen Lamb 

http://inspiration4writers.blogspot.com/ Inspiration for Writers, Inc.

http://pentopublish.blogspot.com/ Natalie Markey

http://amyshojai.com Amy Shojai

Check out my new website Joy E. Held

Have you subscribed to this Writer Wellness blog yet? Get email updates when a new post is added. Click “subscribe” and leave your email. That’s it and thanks in advance!

Be well, write well

Wednesday Workout: Fitness In Six Words

Posted on by Joy Held

 

 

 

Sweat nourishes my brain with rebirth.

Comments limited to six words, please.

There are five primary areas of practice to the Writer Wellness plan. Every other week I will post an idea for relaxation (Monday Meditation,) creative play (Tuesday Tickle,) fitness and exercise (Wednesday Workout,) journaling and misc. (Thursday Thought,) and nutrition (Friday Feast.)

Meanwhile, remember to look for a digital or print copy of Writer Wellness, A Writer’s Path to Health and Creativity at Who Dares Wins Publishing, http://whodareswinspublishing.com.

And check out these great blogs for ideas to keep your writing and publishing healthy and prosperous.

http://writeitforward.wordpress.com/ Bob Mayer

http://jenniholbrooktalty.wordpress.com/ Jenni Holbrook

http://warriorwriters.wordpress.com/ Kristen Lamb

http://inspiration4writers.blogspot.com/ Inspiration for Writers, Inc.

http://pentopublish.blogspot.com/ Natalie Markey

http://amyshojai.com Amy Shojai

Check out my new website Joy E. Held

Have you subscribed to this Writer Wellness blog yet? Get email updates when a new post is added. Click “subscribe” and leave your email. That’s it and thanks in advance!

Be well, write well

Wednesday Workout: Lost On the Treadmill

Posted on by Joy Held

OK. As is my practice after car trips, I cruise by the fitness center on the way to the hotel room. Good. A treadmill and space for my yoga mat. Unload the car and change for my workout to release the tensions of getting lost on the way to the hotel. A new highway had been recently changed and the directions we received literally took us into a brick wall. After driving a few miles out of our way because there were no other exits off this highway, we found a parking lot to turn around in and head back. We could see the hotel from the highway, just couldn’t get off the highway to find it. Several miles down the road, an exit appeared and we zig zagged our way back to the hotel. Nice hotel and not their fault the Ohio road department built a brick wall where their parking lot used to be. Moving on.

I want some cardio first because it serves several purposes. Study after study

http://www.digtriad.com/news/local/article/188986/8/To-Lose-Belly-Fat-Debate-Aerobic-Exercise-Or-Lift-Weights

says it’s the best for chewing up belly fat the fastest, it helps with thinking, and it releases more toxins than any other type of exercise and that is very relaxing. Plus if you don’t focus well during cardio workouts, you will fall off the equipment or stumble on a rock if you’re walking or running outdoors. I chose the treadmill over the elliptical. Ellipticals irritate old ballet injuries in my hips and glutes.

Shoes tied and step on the well worn rubber band that will hopefully take me to sweat-ville in about twenty minutes. Push start. Nothing. Push every other button on the panel (this is also what I do with my forehead on the keyboard when the computer isn’t responding. My husband loves fixing it when I do that.)

Nothing. Try fist. Maybe the buttons are unresponsive because this treadmill shows its age with the wear on the tread, labels peeling. I don’t care as long the damn thing will just come on and start pushing me. Nothing. I get off and look around the whole machine for a hidden restart button. Kinda like when I have to reboot my computer because I have fifteen or twenty different things open all at once and the system implodes under the strain. I check the electrical plug thinking it may be so old that it’s a manual. If that’s the case, I’m walking around the parking lot twenty times. Seems to be plugged in alright. Then I direct my attention to the one thing I have intentionally neglected because I don’t know what it is. A silver metal square is hanging from a frayed blue nylon cord. I think it’s the heart monitor which I have no use for  because I’m already aware that my heart rate is pretty intense because I got lost on the trip, it was further than I expected, the roads were….. Anyway, I cave and go to the desk and ask for help.

“Did you put in the key?”

Sigh. The desk clerk returns to the fitness center with me and takes the metal square on the end of the cord and attaches it to a worn down image of a key. The square is a magnet. It is literally sucked onto the front of the panel by the power of the magnet. She pushes start and poof, tread rolls. Out smarted by a piece of equipment again. Such is my existence. But I felt much better after the workout and the writers conference the next day was excellent.

Has a piece of exercise equipment ever gotten the best of you? Do tell.

There are five primary areas of practice to the Writer Wellness plan. Every other week I will post an idea for relaxation (Monday Meditation,) creative play (Tuesday Tickle,) fitness and exercise (Wednesday Workout,) journaling and misc. (Thursday Thought,) and nutrition (Friday Feast.)

Meanwhile, remember to look for a digital or print copy of Writer Wellness, A Writer’s Path to Health and Creativity at Who Dares Wins Publishing, http://whodareswinspublishing.com.

And check out these great blogs for ideas to keep your writing and publishing healthy and prosperous.

http://writeitforward.wordpress.com/ Bob Mayer

http://jenniholbrooktalty.wordpress.com/ Jenni Holbrook

http://warriorwriters.wordpress.com/ Kristen Lamb

http://inspiration4writers.blogspot.com/ Inspiration for Writers, Inc.

http://pentopublish.blogspot.com/ Natalie Markey

http://amyshojai.com Amy Shojai

Check out my new website Joy E. Held http://www.joyeheld.com

 

Have you subscribed to this Writer Wellness blog yet? Get email updates when a new post is added. Click “subscribe” and leave your email. That’s it and thanks in advance!

Be well, write well

Wednesday Workout: Thinking Burns Calories?

Posted on by Joy Held

Yes, the brain uses energy to do its jobs like regulate heart beat and send messages to the nervous system, but did you know that thinking also burns calories beyond the brain’s normal usage? Our brains like the energy produced from eating carbs but it also thrives on fat. Go figure—literally. These nutrients are necessary for the brain to function but in proper portions.

 

Don’t get excited and think that sitting around writing all day will be all that’s necessary for the daily workout we need. Thinking hard, sorting through a novel’s plot problem, or deciding the best way to organize an article encourages neurons to produce the magic brain-derived neurotrophic factor (BDNF) that create new brain cells that make it easier to learn new things and to think in general. However….physical exercise has been proven in recent years to up the numbers considerably where BDNF is concerned. Physical exercitation accompanied with aerobic activity increases BDNF production making it easier to figure things out. So we still have to get physical to get thinking better which in turn contributes to everything writers need to stay healthy and productive. Workouts equal better thinking.

For more information, read Spark, The Revolutionary New Science of Exercise and the Brain by John Ratey, M.D. and the evidence will hopefully provide the jolt we all need to start or keep exercising because it’s good for our bodies as well as our thinking.

 

Try scheduling a workout sometime between writing sessions. Notice how thinking is any different before and after the exercise and let me know your results.

 

There are five primary areas of practice to the Writer Wellness plan. Every other week I will post an idea for relaxation (Monday Meditation,) creative play (Tuesday Tickle,) fitness and exercise (Wednesday Workout,) journaling and misc. (Thursday Thought,) and nutrition (Friday Feast.)

 

Meanwhile, remember to look for a digital or print copy of Writer Wellness, A Writer’s Path to Health and Creativity at Who Dares Wins Publishing, http://whodareswinspublishing.com.

 

And check out these great blogs for ideas to keep your writing and publishing healthy and prosperous.

 

http://writeitforward.wordpress.com/ Bob Mayer

 

http://jenniholbrooktalty.wordpress.com/ Jenni Holbrook

 

http://warriorwriters.wordpress.com/ Kristen Lamb

 

http://inspiration4writers.blogspot.com/ Inspiration for Writers, Inc.

 

http://pentopublish.blogspot.com/ Natalie Markey

 

http://amyshojai.com Amy Shojai

 

http://www.joyeheld.com

 

 

Have you subscribed to this Writer Wellness blog yet? Get email updates when a new post is added. Click “subscribe” and leave your email. That’s it and thanks in advance!

Be well, write well

Wednesday Workout: Avoid These 7 Workout Mistakes

Posted on by Joy Held

1.No pain, no gain– Listen to your body. Know when it’s had enough. This takes a great deal of practice, however, to know the difference between whining and warning. Better to pull back before something gets hurt.

2.Timing-an erratic workout schedule confuses your body and your brain. Try to exercise close to the same time each day.

3.Not enough exercise-it takes the body and brain up to twenty minutes just to warm-up and be ready to exercise. Devote enough time to your workouts to make them productive.

4.Talking too much-more confusion. Focus on the workout for the body and don’t complicate things with comments or running conversations. Do focus on breathing.

5.Too much water-Drinking fluids during a workout can cause stomach cramps because when the liquid hits the stomach blood rushes to digest it. This drains valuable oxygen from the muscles which need it for energy. Drink before and after a workout but try to avoid drinking during the session.

6.Not enough recovery time-Plan exercise routines of varying intensities and space them out over several days.

7.The wrong clothing-Wearing improper clothing will interfere with the body’s ability to move safely. No jeans or big floppy shirts that cover your face when upside down in Downward Facing Dog pose. You need to breathe!

 

There are five primary areas of practice to the Writer Wellness plan. Every other week I will post an idea for relaxation (Monday Meditation,) creative play (Tuesday Tickle,) fitness and exercise (Wednesday Workout,) journaling and misc. (Thursday Thought,) and nutrition (Friday Feast.)

 

Meanwhile, remember to look for a digital or print copy of Writer Wellness, A Writer’s Path to Health and Creativity at Who Dares Wins Publishing, http://whodareswinspublishing.com.

 

And check out these great blogs for ideas to keep your writing and publishing healthy and prosperous.

 

http://writeitforward.wordpress.com/ Bob Mayer

 

http://jenniholbrooktalty.wordpress.com/ Jenni Holbrook

 

http://warriorwriters.wordpress.com/ Kristen Lamb

 

http://inspiration4writers.blogspot.com/ Inspiration for Writers, Inc.

 

http://pentopublish.blogspot.com/ Natalie Markey

 

http://amyshojai.com Amy Shojai

 

Visit my new website Joy E. Held

 

Have you subscribed to this Writer Wellness blog yet? Get email updates when a new post is added. Click “subscribe” and leave your email. That’s it and thanks in advance!

 

Be well, write well

Wednesday Workout: Plank Power

Posted on by Joy Held

Hopefully, you know by now that sit-ups are soooo yesterday. They only irritate the hip flexors and don’t do anything whatsoever for the rectus abdominis or the transversus abdominis which are where the real abdominal work needs to be done. Enter hatha yoga poses to save the day (again.) When the grunt-and-sweat method produces nothing but smelly gym clothes, people look around to see who has accomplished what they want to be and look like and copy them. Usually without giving the successful programs and people any credit. Fitness gurus are promoting an ancient yoga pose to build deep abdominal strength instead of multiples of useless sit-ups and crunches.

It’s called the plank pose (Utthita Chaturanga Dandasana, Sanskrit for utthita=extended; chaturanga=four limbs; danda=staff or stick.) Yogis never do crunches. In twenty-five years of practicing hatha yoga, I have never done a sit-up in yoga class, yet I can hold plank pose and all it’s variations a plenty long time. And it burns the twenty-two year-old college athletes in my classes who have lifted weights and chugged protein sludge daily for five years and they can’t hold plank the first time they try it for more than 15 seconds. When they drop to the mat with a thump and a loud grunt, they remember I’m old enough to be their mother and I’m still holding plank and talking about its benefits and beauties and they get irritated. Sixty seconds later, I SLOWLY lower  to my stomach, sit up, smile and begin my brief explanation of the abdominal muscle system and how, while they may have a six-pack in their refrigerators, they will never have a true one on their bellies without working diligently on the transversus abdominis muscle hiding behind their flabby rectus abdominis out front. Once I say “core”, the lights go on and they listen.

What’s so great about forward inclined plank pose? It’s practically the all-around exercise. The only thing it doesn’t offer is a twist for internal organ. Wait, yes it does. The extremely advanced variation where you wrap one arm around your back, bend your leg, and grab your toes behind your back is a twisting variation of plank. It’s probably out of your range at present, but never stop reaching! Plank pose develops the abdominals by calling them into action because when you are balancing on your arms as required in forward plank, the spine’s natural orientation to gravity is negated. Gravity pulls the front of the body and the spine to the earth and our work in plank is to pull those elements up and away from the gravitational pull. The muscular effort required to do this, simple as it sounds, builds strength and stamina in the whole abdominal area. The other reason it works is because the spine is kept straight and this frees the abdominal muscle group to do its job which is to hold you up. Just suck your belly and chest up to your spine and wait. It’ll happen.

Need a milder version that still works the abs? Balance on your forearms instead of your hands. Either way, don’t let your chest or belly sag toward the mat and work up to holding the pose for 60 seconds. What’s fun is trying the exciting variations of plank pose we do in hatha yoga all the time. Reversed inclined plank and side plank have even more options. That’s the neat thing about yoga. There is always a way for anybody of any condition to try any part of it.

Plank a yogi, I mean, thank a yogi for an amazingly simple and challenging pose that produces results.

There are five primary areas of practice to the Writer Wellness plan. Every other week I will post an idea for relaxation (Monday Meditation,) creative play (Tuesday Tickle,) fitness and exercise (Wednesday Workout,) journaling and misc. (Thursday Thought,) and nutrition (Friday Feast.)

Meanwhile, remember to look for a digital or print copy of Writer Wellness, A Writer’s Path to Health and Creativity at Who Dares Wins Publishing, http://whodareswinspublishing.com.

 

And check out these great blogs for ideas to keep your writing and publishing healthy and prosperous.

 

http://writeitforward.wordpress.com/ Bob Mayer

 

http://jenniholbrooktalty.wordpress.com/ Jenni Holbrook

 

http://warriorwriters.wordpress.com/ Kristen Lamb

 

http://inspiration4writers.blogspot.com/ Inspiration for Writers, Inc.

Be well, write well.

Wednesday Workout: You ARE Independently Wealthy

Posted on by Joy Held

The practice of yoga is founded on the principle that we are each naturally endowed with what we need to survive and thrive during whatever time period we exist on Earth. Each of us lives a unique life and serves a particular role in the grand scheme. Some prosper longer than others or are equipped with what seems like better health than others. In yoga the goal is to live a life of health and devotion to the divine, self, and others that honors whatever time we have been allotted. Therefore, we are each expected to make the best of and appreciate what we are born with, and we are all independently wealthy in a sense because we have exactly what we need if only we will respect our basic gifts.

The basic gifts are:

                Breath

                Muscles and bones

                Mental ability

                Immunity

Breath: Yoga teaches breath practices known as pranayama just the same way yoga teaches physical poses or asanas. The belief is that we are each supplied with a certain number of breaths to take. It is important to make each breath productive and to recognize its value. No one knows in advance how many breaths they have received so it’s important to take care of the breath and honor it. That’s why yoga classes provide so much instruction and reminder about breathing. The breath is just as much a tool as the physical body. Use it wisely.

Muscles and bones: The wild, wild westernization of yoga has expanded its perspective in many ways. Purists are somewhat disheartened by the ideas but I believe the variety contributes to the evolution of yoga. It must continue to grow right along with the progresses of mankind. One of the changes in yoga has been the implementation of equipment. Props (blocks, straps, blankets, etc.) help students find unique ways to participate in some poses but  yoga is founded on the concept of wholeness, and whatever muscles and bones we are each supplied with is what we are expected to work with when it comes to yoga. This way we are considered rich in ourselves because we strive to strengthen what we have instead of reaching for what we cannot ever realize.

Mental ability: Advanced yoga pose variations look complicated and they can be intricate, but an upper level pose is really just a twist (sometimes literally) on the basic mental attitude of the student. Basic yoga poses such as Standing Mountain Pose and Triangle pose represent the basic thought processes of a simple idea leading to a more convoluted concept. Meditation is the opportunity to recognize a simple thought and understand its place in more intricate thought processes.

Immunity: The human immune system is fascinating. It strengthens us against disease. While some immune systems are born weaker than others, there is some degree of immunity natural to everyone. Yoga contributes to the maintenance and development of our immunity by calming the nervous system. With breath control (pranayama,) physical actions (asanas,) and mental calmness (meditation,) we are working with our individual gifts to be the best we can be.

Do you realize how wealthy you are?

There are five primary areas of practice to the Writer Wellness plan. Every other week I will post an idea for relaxation (Monday Meditation,) creative play (Tuesday Tickle,) fitness and exercise (Wednesday Workout,) journaling and misc. (Thursday Thought,) and nutrition (Friday Feast.)

 Meanwhile, remember to look for a digital or print copy of Writer Wellness, A Writer’s Path to Health and Creativity at Who Dares Wins Publishing, http://whodareswinspublishing.com.

And check out these great blogs for ideas to keep your writing and publishing healthy and prosperous.

http://writeitforward.wordpress.com/ Bob Mayer

http://jenniholbrooktalty.wordpress.com/ Jenni Holbrook

http://warriorwriters.wordpress.com/ Kristen Lamb

http://inspiration4writers.blogspot.com/ Inspiration for Writers, Inc.

http://pentopublish.blogspot.com/ Natalie Markey

Have you subscribed to this Writer Wellness blog yet? Get email updates when a new post is added. Click “subscribe” and leave your email. That’s it and thanks in advance!

 Be well, write well.

Wednesday Workout: Rembering to Exercise

Posted on by Joy Held

 

There are five primary areas of practice to the Writer Wellness plan. Every other week I will post an idea for relaxation (Monday Meditation,) creative play (Tuesday Tickle,) fitness and exercise (Wednesday Workout,) journaling and misc. (Thursday Thought,) and nutrition (Friday Feast.)

Yes, there are days so packed with whatever we can actually forget to exercise. Here are some tips for working exercise into your schedule so a day never goes by and, “D@^n, I didn’t exercise!”

1.Mini-exercise breaks: there are “teachable moments” in school and there are “exercise breaks” in your day. Right this minute, take a deep breath in and out five times in a row while raising your arms overhead as you inhale and lowering them as you exhale. I’ll wait…

That was an “exercise break” and it probably took only one minute. Do that ten times a day at your desk and you have accomplished ten minutes of exercise. Change up the movement daily. Tomorrow stand up and march in place or do knee lifts for a minute ten times during the day.

2.Actually find ten minutes when you can leave the desk or situation and take a walk. Getting outdoors for those ten minutes increases the benefits in many ways. Two ten minute walks a day is twenty minutes of exercise. Please don’t talk on the phone while walking.

3.Keep a stress ball on your desk and in the car. While the Internet is doing its typical spoiled brat routine or you’re sitting at a stop light, squeeze the stress ball ten times in each hand as many times as you can. Make a quick mark on your desk pad of how many squeezes you have (wait, that didn’t sound good,) of how many repetitions you’ve done. Repeat until you have 100 squishes recorded for the day. Carpal tunnel folks squeeze the ball slowly and try it palms up and palms down to see what works best for you.

Combine all these ideas on days when the schedule is really packed and at the end of the day you can successfully check off your workout for the day.

How do you squeeze in exercise on the really busy days?

Meanwhile, remember to look for a digital or print copy of Writer Wellness, A Writer’s Path to Health and Creativity at Who Dares Wins Publishing, http://whodareswinspublishing.com.

And check out these great blogs for ideas to keep your writing and publishing healthy and prosperous.

http://writeitforward.wordpress.com/ Bob Mayer

http://jenniholbrooktalty.wordpress.com/ Jenni Holbrook

http://warriorwriters.wordpress.com/ Kristen Lamb

http://inspiration4writers.blogspot.com/ Inspiration for Writers, Inc.

http://pentopublish.blogspot.com/ Natalie Markey

Have you subscribed to this Writer Wellness blog yet? Get email updates when a new post is added. Click “subscribe” and leave your email. That’s it and thanks in advance!

Be well, write well.

Wednesday Workout: 7 Habits of the Highly Successful Workout

Posted on by Joy Held

There are five primary areas of practice to the Writer Wellness plan. Every other week I will post an idea for relaxation (Monday Meditation,) creative play (Tuesday Tickle,) fitness and exercise (Wednesday Workout,) journaling and misc. (Thursday Thought,) and nutrition (Friday Feast.)

Habit 1: Make a Plan

Physical activity and exercise are essential to our health and well being. Our bodies have innate schedules we are born with such as digestion and sleep patterns. Exercise is most successful when we plan to exercise and we stick to it. It is super beneficial to exercise close to the same time every day as much as possible.

Habit 2: Set a Goal

Create a general and realistic desire for a physical activity plan such as maintaining good health. Exercise is part of that goal. Go ahead and set weight loss goals or plans to exercise 30 minutes six times a week, but be cautious about setting goals that create unrealistic expectations. This creates stress and exercise is supposed to help alleviate stress.

Habit 3: Do What You Can Do

Start every workout with the mind set to only do what your body is capable of doing that day. Some days are better than others. Learn to listen to your body’s signals. “Today I feel good enough to run two miles.” Sometimes you will hear a different message. “Today I need to take a long, slow walk and do some gentle stretches.” It’s all good.

Habit 4: Reward Yourself In Healthy Ways

Pre-arrange to reward yourself with recognition for sticking to the exercise plan. It’s perfectly fine to celebrate a month of not missing a single exercise date with a tiny splurge. And for those folks who exercise a lot, taking a few days off now and then is also healthy. Moderation is the key to all the habits.

Habit 5: Listen to Qualified Guidance

Every workout should be the result of your active choice to gather good information before hand. This means reading several books about the exercise styles that interest you, taking classes with a good instructor, or finding an exercise buddy to workout with.

Habit 6: Be Open Minded to Change

Your body and your exercise regimen will and should change on a regular basis. Don’t get in a rut by doing the same things over and over. Your mind will lose interest and tempt you with ways to avoid exercise. Keep it interesting with a variety of fitness choices every week. Mix things up with yoga twice a week, walking twice a week, strength training once a week, and sprinkle in some cardio on the exercise equipment.

Habit 7: Be Kind To Yourself

It’s very possible to overdo it with physical activity and exercise by not listening to the signals or setting unmanageable goals. Be kind to yourself if something happens to set you off course in some way. Always, always, always support your workouts with positive self-talk. Your body hears what you say and think, so keep it positive!

Meanwhile, remember to look for a digital or print copy of Writer Wellness, A Writer’s Path to Health and Creativity at Who Dares Wins Publishing, http://whodareswinspublishing.com.

And check out these great blogs for ideas to keep your writing and publishing healthy and prosperous.

http://writeitforward.wordpress.com/ Bob Mayer

http://jenniholbrooktalty.wordpress.com/ Jenni Holbrook

http://warriorwriters.wordpress.com/ Kristen Lamb

http://inspiration4writers.blogspot.com/ Inspiration for Writers, Inc.

http://pentopublish.blogspot.com/ Natalie Markey

Have you subscribed to this Writer Wellness blog yet? Get email updates when a new post is added. Click “subscribe” and leave your email. That’s it and thanks in advance! Like this blog? Share it with someone you think would like it as well. 

Be well, write well.