#81

“The only way to consciously deactivate a thought is to activate another. In other words, the only way to deliberately withdraw your attention from one thought is to give your attention to another.” ~ Esther Hicks

Physical Health

Eat Well

'Nuf said: sodas - diet/light and otherwise - are not good for you.
https://www.sciencedaily.com/releases/2019/09/190905090929.htm

Be Active

We all have those days when it is just about all you can do to get up already and just walk to get a cup of coffee. Low motivation is not a reason to beat yourself up, though. Learn to work with it.
https://stronginsideout.com/low-mo/

Let's move!

This is a High-volume intensity training program so designed to work your body at a more moderate intensity for a slightly longer period of time than may be sustainable for a HIIT workout. You’ll still work your entire body, don’t worry.
Set your timer for 25 minutes. Start at the top of the list, and move through each exercise, doing 12 reps (or 12 reps per side), shifting to the next exercise with minimal rest.

Plank with shoulder + hip taps: Tap each shoulder and then same side hip before repeating on other side. 12 reps per side
Side step and squat: From a neutral feet-under hips stance, step out to the side and squat. Stand up and return to your starting position. Repeat on the other side. Watch that your knees don’t travel past your toes and that your feet stay in a neutral position (knees don’t flay or roll out to the sides). 12 reps each direction
Spider-Man push-up: From a plank position, drop into a push up, pulling your knee up to the same side elbow at the same time. Push back up to plank. Repeat on other side. Do on knees to modify. 12 total (6 on each side)
Curtsy lunge: From a neutral feet-under hips stance, step back with your left leg into a deep curtsy. Make sure you step back far enough that your front knee does not push forward over your toe. Keep your front knee in a neutral position; don’t let it roll to either side. Step back up and return to starting position. Repeat on other side, stepping your right foot back behind left. 12 reps on each side
Burpee: You know what to do. 12 reps
Bridge + full sit up: Lie on your back, feet just under your knees. Lift your hips off the ground as high as you can without overarching your back. Hold for a count, and then drop your hips to the ground. Straighten your knees, and lift your upper body up and touch your toes. Drop back onto your back, bend your knees and repeat 12 times. 12 reps
Sumo squat: With feet wider than hip width apart, drop your hips down, with your back sliding straight down (not letting your hips push backwards). Knees will move out to the sides, over the toes. Return to starting position. You can add a hop at the top if you’d like to make it a bit more aerobic. 12 reps
Triceps dip off the floor: Assume the crab position with your hands pointing towards your toes. Bend your elbows, and while bending at the hips, dipping your hips towards the floor. Do not let your hips touch the floor. Straighten your arms, bringing your hips back to level. 12 reps
Hollow rock with flutter kicks: Lie on your back, and then lift your legs just off the floor, keeping your legs and feet level. Put your arms together over your head. Your body should make a shallow v. Rolling back towards your head, scissoring your legs, and the rock back towards your feet, continuing to scissor your legs. 12 reps

Spiritual Health

The key to passing the time in your junior high math class is also what can alleviate your stress and positively contribute to your well-being.
https://www.valetmag.com/living/career/2019/benefits-of-doodling-091019.php

Mental & Emotional Health

It is a good reminder that sometimes basic steps can help us move out of a state of a huge emotion. Take a breath. Slow down.
https://my.happify.com/hd/stop-being-so-angry-in-4-steps/

Social Health

A fascinating (to me) look at how smiling at others increases their impulse to smile, too. Smiling makes you happy. Smiling is actually an impulse response so ... my thinking is that we should all be putting a smile on and lead to a smiling revolution! :)
https://bigthink.com/mind-brain/mirror-neurons-smiling

Posts from HealthyExpatParent.com/Facebook

New recipe: updated Challah. Because you want it to be perfect every.single.time.
https://www.heprecipe.com/post/date-filled-challah

New post: Favorite books: The Giving Tree by Shel Silverstein.
https://www.healthyexpatparent.com/single-post/2020/01/02/Favorite-books-The-Giving-Tree

Happy Monday! My link for you this week is about a place I have on my bucket list: the Galapagos islands. And now, with iguanas (again).
https://edition.cnn.com/travel/article/galapagos-island-iguanas-scli-intl/index.html

This is exactly what I needed to read today. Maybe every day. Happy New Year, friends! https://futurecrun.ch/99-good-news-2019

Be your best, friends
s