3 Reasons Why Basking In The Sun IS Good For You

Do you love the sun, but think that it is bad for you? Whereas sunbathing for hours and getting burned can be detrimental, basking in the sun daily can actually increase your health significantly.

When you were a child you may have been told by your mother or father to “go out into the sun more because its good for you”. They may have been saying that just to get you out of the house, but there is actually a lot of health wisdom in that statement. Being in sunlight on a daily basis offers you a wide range of physical and mental health benefits.

Studies show that people who are often in the sunlight tend to be happier and healthier.

Sunlight Boosts The Immune System With Vit-D

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There are Vitamin D receptors on every single cell in your body and you can get vitamin D easily from the sun! There is a big connection between vitamin D and immune strength and may protect against COVID-19. According to Harvard Health, Vitamin D may protect against COVID-19 in two ways. First, it has been shown to help boost the bodies’ natural defense against viruses and bacteria. Second, it may help prevent an exaggerated inflammatory response, which has been shown to contribute to severe illness in some people with COVID-19.

Being exposed to sunlight will encourage your body to produce more vitamin D which is also vital for healthy bones. When your bones are healthier they produce higher quality bone marrow which is a critical component of your immune system.

Mental Health and Sunlight

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We’ve all heard someone say, “Stay positive!” Did you know that basking in the sun for 10 minutes a day can actually help you do just that by increasing serotonin levels? According to healthline.com, decreased sun exposure has been associated with a drop in your serotonin levels, which can lead to major depression with seasonal pattern. The light-induced effects of serotonin are triggered by sunlight that goes in through the eye.

Increased serotonin levels can generate an increased positive mental state. It has been proven that there is a strong link between your physical health and your mental health and that this has a direct impact on your immune system.

If you are depressed or stressed, you may be more susceptible to getting sick quicker than if you are content and happy. A good dose of sunlight will also help to give your mood a boost and relieve some stress that you have. In addition, reduced stress on your immune system allows it to use its resources to fend off any disease-causing element that you may be exposed to.

Sunlight’s Natural Rays Matter

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No matter what you may have heard it is not possible to totally replicate direct sunlight. Sitting in front of a window with the sunlight coming in is not quite the same as being out in the direct sun. The natural UV rays associated with real sunlight trigger the production of vitamin D in your body and some of these rays get filtered out if you are sitting inside by a window. However, if this is the only way that you can get sunlight, then do it! It is better to get filtered sun rays than none at all.

There are also interior lights available that claim “full spectrum” and state that they use the identical wavelength as sunlight does. Although these offer much better quality of light than a non-full spectrum bulb, these cannot completely match the sun’s full spectrum. However, it is better to have some full spectrum light, than not. If you are not able to go outside to get access to the sun, then these options are worthwhile and still offer valuable light effects.

So, go ahead and get on out there to soak up some sun. Even in cold environments, the sun’s rays still give you the benefits without the heat. In order to help your immune system harness the power of sunlight you have to go outside and expose yourself directly to it. Try taking 10-15 minutes to bask in the sun on a regular basis and absorb some free vitamin D.

Why You Should Know The Difference Between Innate And Adaptive Immunity

Did you know that your immune system has two distinct elements that make it up? Each one of these elements has its own purpose and its own way of working. It is important to understand these differences to be aware of how the immune system functions.

Essential Disease Fighting Systems

The two categories of your immune system are called the “innate immunity” and “adaptive immunity”. They are both essential for fighting off potential diseases and also for preventing them from getting a foothold. It is very important that you understand how they function so that you are aware of how your immune system protects you from disease.

Innate Immunity

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Your first line of defense is your innate immunity. It stops pathogens making their way you’re your body in the first place. Your innate immunity does not go after any particular type of pathogen. Often the innate immunity is non-specific in nature because it will target anything that it discovers in your body that should not be there rather than chase after a specific type of pathogen.

Two significant parts of your innate immunity are your skin and your hair. Your skin is vital as it provides a barrier for your body to the outside world. The skin does a great job in keeping out things that want to get in.

Your hair also performs a vital role as it will trap different types of micro-organisms. It is essential that you wash it regularly so that you flush the unwanted micro-organisms. It is recommended to use a shampoo and conditioner that is sulfate-free. Sulfate-free shampoos help retain the natural moisture of the hair so that your hair does not lose its natural shine and softness, while keeping your hair clean.

Adaptive Immunity

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You have a number of cells that will try to eliminate any foreign body that they believe should not be there. Your adaptive immunity works in a different way in that it responds with the discovery of a threat and goes to work to combat the invader.

This element of your immune system will specialize in eliminating sickness using a variety of methods. This could be opening up a membrane or simply taking it and flushing it out of your system.

The most common examples of your adaptive immunity are T cells and B cells. These cells have memories and will recognize foreign bodies that they have fought in the past. This is great because they will know how they will need to fight against them if they appear again.

The T cells are like soldiers who search out and destroy the targeted invaders. When these cells see a threat they try to identify it so they know what to do to eliminate it. B-cells fight bacteria and viruses by making antibodies. They are able to lock onto the surface of an invading cell and mark it for destruction by other immune cells.

Boosting your immune system with super-foods, immune supporting vitamins, exercise, restorative sleep, and good hydration, will elevate your adaptive immune response and help keep your immune health at its best.

Do you want to learn more about how to increase your immune health in practical ways without spending a bunch of time and money? Click HERE to find out how to boost your immune system and live your best life.

Insiders Guide to Overcome Obstacles and Get Unstuck

Obstacles in Life can come in many forms and types. They can range from small inconveniences to ones that shake your world and change your life’s path. Every person deals with obstacles everyday. How we view our obstacles and determine how to use them, will depend on whether it gets us stuck, or actually helps moves us forward.

Define The Obstacle

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The overwhelmed feeling that can sometimes come with an obstacle can magnify it. When faced with an obstacle, whether large or small, it is important to define it. Actually take a moment, quiet the noise in your head and name it or define what it is. Once it has a name or definition, it becomes something to work on and solve.

Look At The Obstacle Objectively

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Many times, emotions can be heavily attached to an obstacle. Usually obstacles are not expected and can take you by surprise. With this can come an surge of emotions, which may include frustration, helplessness, out-of-control feelings, anger, sadness, or disparity. When emotions take over, it can be difficult to see a problem or obstacle with clarity.

One way to help activate logical thinking, is try to picture the obstacle as part of someones story, other than yours. What type of advice would you give someone in that situation? If you can mentally take yourself out of the situation for a moment, you may be able to see the obstacle in a different light.

Another way to help with clear thinking is to go do something physical. The mind is able to open up when you get outside of your immediate space or circumstance. Going for a walk to give your brain some freedom of thought, which can be more beneficial than most people realize.

Figure Out One Solution To Start Moving Forward

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When hit with an obstacle, sometimes the initial overwhelming feelings caused by the obstacle can be debilitating. Often times, the primal brain can take over and a “fight, flight, or fear” response can paralyze rational thinking. In order to start finding solutions to the problem of the obstacle, the brain needs to get into a logical state to allow forward movement.

One way to prevent getting stuck is finding just one tiny solution to the immediate problem caused by the obstacle. This might be a small action that you need to take, a conversation that you need to have, or a shift in your mind-set and approach. One small movement toward a solution can be liberating and can kick-start you into a problem solving mind-set.

Obstacles can be life changing or just an inconvenience in your day. No matter what the dimensions of your obstacle, approaching it as logical as possible, without strong emotions, can help you figure out the solutions that you need in order to overcome the obstacle and make steps in your journey forward.

2 Types Of Health Boosting Bacteria

Have you ever wanted to go beyond your current health level? Most women are aware of the types of things that they need to do in daily life to maintain a status quo of wellness, such as eating right, exercising, sleeping regularly, and not over-indulging too often. However, what if there was more you could do? There is a tiny yet expansive world inside each person populated by bacteria that have a powerful impact on human health, vitality, and longevity. These tiny organisms help us to live by making processes inside our bodies possible, and they are often divided into two main groups. If you know about these groups of bacteria, you can make proactive choices to boost your health!

Lactobacillus

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These bacteria are generally helpful because they are responsible for many of the processing functions. These are “friendly” bacteria that normally live in our digestive, urinary, and genital systems without causing disease.

When children are made, they receive them from their mother. Some of these bacteria such as Lactobacillus Acidophilus, are related to breaking down sugars into lactic acid. Lactic acid is one substance made in the body that is helpful in the fight against harmful strains of bacteria. There is also evidence that suggests that there are a few disorders that can be caused by a lack of these bacterial populations.

Modern advances have brought us the marvelous advancements in medicine with antibiotics, but studies have shown that antibiotics tend to have a harmful effect on the good or helpful populations of gut flora, so it might be necessary to supplement the bacteria by ingesting alternate sources of Lactobacillus.

What can you do to combat these losses? Many of these helpful strains can be found in foods such as yogurt, kefir and other fermented food types, such as sauerkraut. There are also a number of supplement based probiotic solutions available.

Bifidobacteria

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According to Healthline.com, Bifidobacteria are a group of bacteria called probiotics that normally live in your intestines and stomach. They help your body perform essential functions such as digestion and staving off harmful bacteria. These bacteria play a heavy role in controlling elimination, aiding in digestion, and even have the ability to repair damage from carcinogenic sources in the body.

Scientists now believe that over 3/4 of our immune system is kept in our intestinal tract, with over 500 species of bacteria in the mix. With such a large population of bacteria living in us, it should be of little surprise that we depend on them so heavily for the various functions they serve on a daily basis. Many Bifidobacteria reside within the colon and large intestine.

Foods that help to promote Bifidobacteria are:
yogurt with added cultures
kefir, a fermented milk drink
buttermilk
fermented foods including kimchi, tempeh, miso, and pickles
cured meats
certain wines
sauerkraut
sourdough bread

So next time you need to grab a snack, consider building up your healthy gut bacteria, with one of the above foods or beverages. As you build your healthy gut bacteria, you will notice better digestion, more energy, and a healthier immune system.

4 Canning Mistakes and How To Avoid Them

When you get into canning, it can be a little overwhelming. There are many health-minded benefits of using up your produce and having unprocessed foods at the ready, but there is a lot to be considered in the beginning of your canning journey. Before you get started, here are some common canning mistakes to avoid.

Mistake #1 – Filling the Jars Too Much

This is probably one of the most common mistakes people tend to make when they first get into canning. It looks like you have enough space in your jars, so you fill them to the top, but then later find out it didn’t seal properly because you filled the jars too much.

Read the canning instructions carefully and you will see that it asks you to leave about ½-1 inch of space at the top of the jar before putting the lid on. This is going to help you seal the jar properly, allowing it to be stored for a longer period of time and still remain fresh.

Mistake #2 – Using Incorrect Jars or Lids

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Reading instructions carefully when you first start canning is crucial. This starts with the supplies you intend to use. You cannot just use any jar you find when it comes to canning. You need to use glass jars that are made to handle a water bath, which gets to high temperatures. Don’t reuse your pasta sauce jars for canning, as they my not be able to handle the canning process and they may hold bacteria.

The same goes for lids. You do not want to reuse lids along with your reusable jars. Get the proper canning jars WITH the proper canning lids. These are going to help with the high temperatures, and guarantee your jars will seal.

Lastly, make sure you are using high-quality canning jars. They shouldn’t be chipped or cracked, neither on the jar itself or on the lid.

Mistake #3 – Deviating From The Recipe

While you may tweak recipes over time the more you get into canning, you will want to start with a specific recipe. Canning is all about science, so you should follow the experts when you first start. From supplies to use to what you add to your foods and how it is heated up before being sealed is all equally important.

The instructions are often different depending on what you are canning as well, so that is something else to consider. The more you can and preserve foods, the more you will understand just how much attention to detail makes a difference. Canning can be an enjoyable and rewarding action to take in your journey of health.

Mistake #4 – Insufficient Sterilizing Of Jars

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A big part of home canning success is starting with jars that are sufficiently sterilized. According to PressureCanners.com, if canning jars are not sterilized, mold spores can sneak into the jar and grow on the produce. Even a little amount of mold can cause the whole jar to go bad.

Canning jars can be sterilized in the oven, or by boiling in water. Sterilizing eliminates the bacteria and micro-organisms that may be on the surface of the jar. Even newly purchased canning jars need to be sterilized to be sure they are completely clean.

Taking these measures will ensure that you will enjoy all the benefits of home canning and the satisfaction that you know exactly what is in your jar.

The TRUTH About Cast Iron Pans

Have you ever wondered how steakhouses cook a perfect top sirloin? If you are looking to upgrade your cooking skills by getting some new equipment, the type of metal the pan is made of is important. There are so many types of pans to chose from, many of which have coatings which can flake or scrape off and cause health issues. Cast Iron pans are made of solid iron and have many benefits besides cooking delicious food. Here are some things to know about cast iron skillets and why once you start using them, you won’t go back.

Made To Last

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Cast iron skillets are unique in that they can last a lifetime or longer. They might cost a little more then some of those non-stick pans, but you are getting a pan that you should never have to replace. If you find one at a garage sale or antique sale, buy it! If your grandmother passed a set down to you, definitely accept them. These will work just as well as when the cast iron skillet was new. If you are looking at an older pre-owned cast iron pan, it may look rusty or dirty. Have no fear of the appearance, cast iron cleans up well and can last for decades.

Scrumptious Tasting Food

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There is no doubt about it; food cooked in a cast iron skillet just tastes better. Cast Iron is a very high quality type of pan where the more you cook on it, the more it gets seasoned. According to Lodge Cast Iron, seasoning is just oil baked onto cast iron through a process called polymerization. It gives your cookware that classic black patina. When a pan is seasoned, everything else that gets cooked in it gets those unique flavors, and it brings out the natural flavor of foods so much better. Try cooking fish or meat in your cast iron next time and see if you notice a difference in how it tastes.

Naturally Non-Stick

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When you “season” a cast iron skillet properly, it becomes non-stick naturally, and therefore you don’t need to grease it or use oil spray before cooking something in it. Seasoning forms a natural, easy-release cooking surface and helps prevent your pan from rusting. This allows you to use less oil. When you are using less oil, not only do you keep the flavor of your meal, but you also keep it a little lighter. It is important not to use harsh detergents when cleaning cast iron, as it will cause the seasoned oil coat to wash away.

Cast iron is not only for use for lunch or dinner, but also for breakfast! A cast iron griddle can make the best, fluffiest pancakes around! It is also great for bacon, eggs, and hash-browns.

Stove? Oven? BBQ? Campfire?…YES!

Camping kitchenware – pot on the fire at an outdoor campsite

There is a lot you can do with a cast iron cookware, not just in what food you can cook in it, but where it can be used. They actually work great with any type of heat, even bringing it camping with you and cooking food right over a fire. You can start cooking your meal on the stove, then transfer the cast-iron to the oven. It works great for desserts in addition to main dishes, veggies, and so much more.

Increase Your Iron Intake

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If you have been told that your your blood is low in iron, cooking in a cast iron pan can help get some needed iron into your system naturally. As you cook, trace elements of the cast iron will connect with your food. According to Columbia University, a cast iron skillet can add significant amounts of iron to your food and into your body. In addition to eating more iron-rich foods like meats, beans, and spinach, cooking in a cast iron pot is an easy way to boost your iron intake. Iron is an essential nutrient for all the cells in our body.

No matter what type of cast iron pan you decide to use, whether a skillet, multi-size pans, griddle, grilling pan, or dutch oven, your will be delighted with the numerous benefits that you get from your cast iron cook ware.

4 Simple Ways Keep Your Fruits and Veggies Fresh!

Have you ever purchased a perfect fruit or vegetable, then became disappointed when you went to eat it, because it had gone bad? When it comes to fresh produce, it is important to know how to store it, in order to keep it fresh for as long as possible. Each type of fruit and vegetable has different recommendations as far as how it should be stored. When you understand the ideas about optimal storage, you will be able to reduce waste and have the best tasting fruits and veggies possible.

Know Your Ethylene Produce

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There are some fruits that give off a gas called ethylene, which is naturally produced from ripening fruit. You probably have not noticed it much, except when other fruits or vegetables tend to spoil more rapidly if an ethylene-producing fruit is stored near it. Some produce that give off this gas include: Bananas, Cantaloupe, Apples, Avocados, Honeydew

If you keep these fruits near foods that are sensitive to it, they might spoil a lot faster, which is why it is important to know what they are. The fruits and veggies that are sensitive to ethylene include: Lettuce, Broccoli, Potatoes, Cabbage

What to Store in the Refrigerator

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Let’s start with produce that does best when stored in cooler temperatures in the refrigerator. While most of these can also be stored at room temperature, they won’t fair nearly as well as likely spoil before you get a chance to consume them. Produce that does better in the refrigerator, include: Berries, Apples, Asparagus, Grapes, Cherries, Carrots, Bell peppers, Lettuce and greens.

What to Store at Room Temperature

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There are also some types of produce that actually do better when they are stored at room temperature. In room temperature, this produce can ripen naturally. This doesn’t mean you can’t put them in the refrigerator, but it is often not necessary, and sometimes refrigeration can cause discoloring. This includes: Melons (like Cantaloupe and Watermelon), Bananas, Avocados, Mangoes, Peaches, Pears, Pineapple, Potatoes.

Quick Tip for Storing Greens

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When it comes to storing your fresh greens, including lettuce and leafy greens like spinach and kale, you want to make sure you reduce moisture as much as possible. The moisture is what is going to cause it to spoil more quickly. If you are rinsing it before storing, use a salad spinner first to remove excess water, then place it in a bag or storage container lined with paper towels. Those will soak up any remaining excess moisture, and help it to last a little longer.

I hope these tips will help you keep your produce at its best, so you can enjoy every bite.

De-clutter And Unlock Your Creativity!

Have you ever felt like you were in a creative mind block? Sometimes the things around us can influence productivity more than is realized. Many people underestimate how liberating it is to live and work in a clutter-free environment. This is not just about being clean and neat, but what it does to your motivation, productivity, and focus. When you are constantly living in chaos and trying to work on a desk filled with mail, papers, file folders, and random materials, your mind can become cluttered as well. De-cluttering your home or office space is key to de-cluttering your mind and getting unstuck.

Clutter-Free Space = Clutter-Free Thinking

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Remember that when you have clutter in your area, living environment or workspace, it creates more clutter in your mind. Have you ever tried to sit at a desk or table to work, and are constantly looking around at everything stacked on the desk? Seeing a bill reminds you it might be due soon, seeing piles of clothes make you think of doing laundry. Every little thing you see that doesn’t belong there is another distraction and something to cause stress.

If you are having trouble focusing, feel really stuck, or have lost creative spark, you should try to start by de-cluttering your space.

Improve Your Decision Making Skills

Another great benefit of de-cluttering your life is to help with making decisions. Maybe you feel a little stuck in your life because you have been going back and forth about various decisions that need to be made. This can cause a lot of stress and frustration, especially when your your under a deadline. Clearing up your space can give your mind some peace, allowing it to have clarity.

If you want to take it a few steps further, to get a little boost and improve your decision-making and problem solving skills, try decluttering all of your living spaces. This includes in your home, car, and your office.

Clutter-Free Work-spaces Promote Creativity

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Are you struggling the most with being in a creative rut? If so, decluttering can help you tremendously! You are able to free the stress and worry of things being piled in chaos around you, and with a clear head can find your hidden creative spark. Any time you have a creative block, try cleaning the room or area you are in, do a little meditating, then start again. You will be amazed by how much clarity you gain from this small task.

Reduce Stress and Anxiety With Visual Peace

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Did you know messes and clutter in your space can lead to anxiety and higher levels of stress? If you have been suffering with these lately, and aren’t sure why it has gotten worse, try looking around your space. When a space is de-cluttered and organized it creates visual peace, which can calm and free the mind. Sometimes the thought of de-cluttering may seem overwhelming. Try to start with just 5 things. Give yourself 5 minutes to re-purpose, give away, or throw away 5 things. This action can jump-start a de-clutter domino effect and in just a few days a space that was once cluttered can begin to look at peace.

3 Powerful Ways Mindset Can Get You Unstuck

Have been struggling with the feeling like your life is stuck in a boring or non-productive routine? Are you searching to find fulfillment? It might be time to look at your mind-set and how you view you life situations. Approaching your world with a positive outlook, or mind-set, can help with getting unstuck and find new inspiration.

Creating a Positive Mindset

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Being a more positive person is a wonderful way to improve your entire mindset and thought process about life’s situations. Although the thought of “being positive” can seem daunting when life throws you a curve ball, trying to see something positive within a tough or mundane situation can help to open you mind and lead you into different thinking patterns.

Another type of situation that a positive mind-set can be essential, is if you feel that you are lacking creative spark. Try to observe your situation and see if there is any toxic energy surrounding you, your project, or your situation. This may be affecting your ability to think “outside the box” and stifle your creativity. One solution is to adjust your environment in some way. Maybe rearrange your desk and get rid of clutter. Or move to a different space or room, if that is an option. If your dealing with a toxic person, try to figure out a way to create an invisible barrier between you and them, even if it is in your mind. If you look through the lens of positivity, find the bright side of things, and work through your issues in a positive, constructive way, you just might be surprised by the outcome.

When A Boulder Gets dropped in Your Life’s Path

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Another amazing benefit from being more positive is that you can handle different road blocks and obstacles that come into your path. As a human living in the real world, you can’t prevent unexpected things from happening. Your car breaks down, your credit card is stolen, you lose a big customer or client, or you lose your job. These are going to affect your life, and you can’t always prevent that, but what you do have control over is how you react to them and how you deal with them.

When you start adapting a more positive outlook, you suddenly are able to take everything as it comes and not be effected by what you can’t control.

Embrace Change

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Sometimes, the best thing you can do is acknowledge the reality of how things are, even when they didn’t turn out how you wanted. Embracing change, understanding some things can’t be controlled, and accepting them will allow you to figure out solutions to the new situation.

When you accept change in your life and keep a positive flexibility, the big things don’t seem like big deals anymore, and you develop habits of turning every negative into a positive. This isn’t something that will happen overnight, but the more you focus on the positive rather than the negative, the easier it becomes to do. And with a lower level of stress, you start to find clarity and get unstuck for good.

4 Secrets To Get Unstuck And Accomplish Your Goals

How often have you set a goal for yourself, something you wanted to follow through on or accomplish, but then stop short of completion? Maybe it was in the form of a New Year’s resolution, or a weight loss goal, or maybe it was just a weekend to do list. No matter how big or small a goal, as long as it is realistic, healthy, and achievable, there are a few things that you can do to help motivate yourself to complete it.

Clearly Define Your Goal

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When you set a goal, it is important to understand exactly what you intend to accomplish by fulfilling your goal. If the goal is unclear or murky, you may not be able to see how or why it should be accomplished. Try writing down your goal and clearly state it to yourself. Work on the wording and make clear parameters. If the goal is too vague, you will not feel a sense of accomplishment, because you may not be able to track when it is done.

For example, stating a goal that says, “I want to lose weight”, but not having any other defining structure to it, makes that goal tough to follow through on. However, a goal stated, “I want to lose 1 pound a week for 8 weeks”, is a goal that causes you to set up action steps to move forward with that goal. This type of goal is very defined and you would be able to track the progress and completion of the goal.

Determine Your Micro-goals

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So, how do you get from point A to point Z. Once you have defined and determined the goal’s priority in your life, then you can decide the micro-goals, or steps, you need to take to accomplish you goal. A micro-goal is one tiny goal that moves you forward towards the goal completion. Everyone has different ways of viewing goals, so you will need to decide how many micro-goals you want or need to keep your motivation elevated towards goal accomplishment. An example of a micro goal, might be taking the stairs instead of the elevator everyday for a week to help in your journey towards better health. Every time you take the stairs, you have accomplished a micro-goal. Each micro-goal that is achieved will give you a sense of accomplishment, no matter how small. This type of motivation is extremely important to keep you moving forward and on the right track.

Give It Priority

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With each goal, whether a micro-goal, macro-goal, or dream goal, you need to determine its priority in you life. If it is very important for you to accomplish the goal, then it needs to jump to the top of the priority list. Be sure that your goal has realism built into it. If it is a goal that totally disrupts your life and those involved in your daily routine, then it may be difficult to accomplish. If your goal is a big one, such as a diet overhaul, make sure that those affected by your goal are aware and onboard too. Making plans for success of your goal, can keep you moving forward.

Keep A Positive Mind-Set

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As you are traveling on the journey towards your goal, it is important to keep a positive mind-set. Whether you achieve every micro-goal or not, during your day, celebrate the victories rather than focusing on the failures.

There is a term called “Stinkin’ Thinkin'”. It is when your self talk becomes negative and results in grumbling, which can tumble into a downward spiral of “failure” thinking. Monitor your self talk and make sure the inner voice is staying positive. There is always a positive thing that can be said about any situation. If you fail at a micro-goal, try to avoid the inner voice going into “stink in’ thinking’” and instead find the positive and encourage yourself. There is enough negative in the world, your inner voice doesn’t need to be negative too.

See How Much You Can Accomplish

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Lastly, you will notice that you can accomplish so many more goals than you ever thought possible. There is a wonderful domino effect that happens when you start crossing items off your list and celebrating your micro-goals during your journey. Each time you do this, you see what you are capable of. You will feel excited and inspired to get through the next stage.

Trust in yourself more by staying positive, having faith, and working really hard to hit each micro-goal. The more you do this, the more your mind-set will start to change and your goals will get accomplished.