#68

“When you believe something is hard, the universe demonstrates the difficulty. When you believe something is easy, the universe demonstrates the ease.”
 ~ Esther Abraham Hicks

Physical Health
 
 Eat Well

 It may not officially still be summer time, but picnics and eating outside is still a great options.  Eating outside time should not = food-borne illness time.  Keep your food safe to eat!
 https://www.eatthis.com/how-long-can-food-sit-out-heat/
 
 Be Active
 
 Literally, just keep moving.  Everyone can do it.
 https://www.outsideonline.com/2342346/walking-might-be-best-exercise-there
 
 Let's move!
 
 Ladder workout: How it works: This is a ladder workout. You can do a slightly shorter workout by doing 10 reps of each move. When you're done with the circuit, start back at the beginning, but do 8 reps of each move. Then 6 reps of each move, 4, and then finally 2. Or you can do a true ladder, and do 10 reps, 9, 8, …2, and, finally, 1. 
 1.  Four-Count Abs
  Start sitting with feet flat on the floor, knees towards ceiling, at the top of a sit-up position.  Lower down from the top, taking 4 seconds to reach the bottom. In one count, sit up, and punch across your body four times at the top, reaching across to the opposite knee.
 2.  4-Count Eccentric Jump Squat 
 Start standing with feet slightly wider than hip-width apart. Lower down into a squat, taking 4 counts to reach the bottom (thighs parallel to the floor). In one count, stand and jump, landing softly.
 3.  Squat and Lunge Combo 
 Start standing with feet slightly wider than hip-width apart.  Sit hips back and lower into a squat. Press through mid-foot to stand, then pivot on toes to the left. Lower into a lunge, pausing when both knees are bent at 90 degrees. Stand, then pivot to face the front. Do another squat, then repeat the lunge on the right side.  That’s one rep. 
 4.  4-count Push-up to Forward Hop 
 Start in a high-plank position. Take 4 counts to slowly lower down and tap chest to the ground.  Immediately, press up, and jump both feet forward outside hands. Stand up and jump forward, landing with soft knees, then jump back to start.
 5.  Side Lunge to Tuck Jump
 Start standing with feet together. Take a big step to the side with the right foot, and lower into a lateral lunge. Step the right foot back to start, then jump, tucking knees towards chest. Land softly, then repeat on the other side.  That’s one rep.
 6.  Speed Skating Scorpion
 Start standing with feet together. Jump to the right, landing on the right foot and crossing left foot behind, hovering off the floor.  Repeat, jumping to the left foot.  Jump back to the right, and step back with the left foot into a curtsy lunge.   Repeat, doing two speed skaters, then doing a curtsy lunge on the opposite side. That's one rep.
 7.  Breakdancing Abs
 Assume the bear crawl position: Start in on all fours with knees underneath hips and hands underneath shoulders. Exhale to engage the abs and lift the knees to a hover off the mat. Kick the right leg under body and across to the left as you rotate hips to the left and drop left heel to the mat. Simultaneously, reach left arm up. Return to all fours and hover. Repeat on the opposite side. That's one rep.
 
 Spiritual Health
 
 I include articles about gratitude often.  This is an interesting look at how gratitude benefits and impacts individuals in multiple cultures.  
 https://greatergood.berkeley.edu/article/item/how_cultural_differences_shape_your_gratitude
 
 Mental & Emotional Health
 
 Get that word OUT of your vocabulary!
 https://greatist.com/live/one-word-holding-you-back-from-happiness
 
 Social Health
 
 In order to have a strong relationship with your spouse/partner, you have to be able to have an ability to have a quality compromise.  No, not giving in, compromise.
 https://www.fatherly.com/love-money/relationships/compromise-is-key-in-marriage-heres-how-to-do-it-right/
 
 
 Posts from HealthyExpatParent.com/Facebook
 
 Happy Monday! I'm sure you know both kinds of people. Which are you: an "I'm sorry" person or a "Thank you" person?

https://www.manrepeller.com/2019/01/there-are-two-kinds-of-people-sorry-people-and-thank-you-people.html
 
 New recipe: My eldest described this as 'the best cake I've made in a while.'  

https://www.heprecipe.com/post/rhubarb-ricotta-cake
 
 New post: you have enough on your plate without adding more (unnecessary) angst to it.  Pick your battles with your kids; figure out what is really important.
 https://www.healthyexpatparent.com/single-post/2019/10/03/Charging-into-battle
 
 Be your best, friends
 
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