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Health, Mindset, Psychology, Wellness

Sexy MotherFucker – 20 Ways To Love Your Body

Inner Strength. Venus Williams. Workout. Fitness. Exercise. Healthy. Quote. Motivation. Inspiration. #FitnessInspiration


  1. Think of your body as the vehicle to your dreams.  Honor it.  Respect it.  Fuel it.
  2. Create a list of all the things your body lets you do.  Read it and add to it often.
  3. Become aware of what your body can do each day.  Remember it is the instrument of your life, not just an ornament.
  4. Create a list of people you admire:  people who have contributed to your life, your community, or the world.  Consider whether their appearance was important to their success and accomplishments.
  5. Walk with your head held high, supported by pride and confidence in yourself as a person.
  6. Don’t let your weight or shape keep you from activities that you enjoy.
  7. Wear comfortable clothes that you like, that express your personal style, and that feel good to your body.
  8. Count your blessings, not your blemishes.
  9. Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance.  Try one!
  10. Be your body’s friend and supporter, not its enemy.
  11. Consider this:  your skin replaces itself once a month, your stomach lining every five days, your liver every six weeks, and your skeleton every three months.  Your body is extraordinary—begin to respect and appreciate it.
  12. Every morning when you wake up, thank your body for resting and rejuvenating itself so you can enjoy the day.
  13. Every evening when you go to bed, tell your body how much you appreciate what it has allowed you to do throughout the day.
  14. Find a method of exercise that you enjoy and do it regularly. Don’t exercise to lose weight or to fight your body. Do it to make your body healthy and strong and because it makes you feel good.  Exercise for the Three F’s: Fun, Fitness, and Friendship.

15. Think back to a time in your life when you felt good about your body.  Loving your body means you get to feel like that again, even in this body, at this age.

16. Keep a list of 10 positive things about yourself—without mentioning your appearance.  Add to it daily.

17. Put a sign on each of your mirrors saying, “I’m beautiful inside and out.”

18. Search for the beauty in the world and in yourself.

19. Consider that, “Life is too short to waste my time hating my body this way.”

20. Eat when you are hungry.  Rest when you are tired.  Surround yourself with people that remind you of your inner strength and beauty.

Fitnesstipsonly: Visit for more Fitness Tips More #FitnessInspiration

Create the selfconfidence of a sexy motherfucker. Believe that you are wunderful just the way you are or you can become it by making a healthier lifestyle.



Love, Health And Wisdom



Health, Learning and development, Mindset, Psychology, Wellness

Habits To Improve Your Life

In my opinion, there is always room for self-improvement in everyone’s life. I mean, no one is perfect and although self-acceptance is super important, self-improvement is important too. But life can be tough and chaotic. Change and improvement can be hard. Sometimes we don’t have time to devote countless hours to evaluating our habits and reflecting on our progress and setting SMART goals, etc., right?

If that’s your opinion, that doesn’t mean you can’t still work on self-improvement. There are plenty of simple habits you can form and changes you can make that can cause huge changes and improve yourself. It just takes an open mind and devotion.

Here are 10 simple things that can cause huge improvements in your life!

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1.) Slow down

For some reason, a lot of people seem to think being crazy-busy is synonymous with being successful. It’s seen as a good thing, even though it’s not. Don’t get me wrong, there’s nothing wrong with keeping yourself busy but when you don’t have time for vital things such as self-care, then I think you’ve gone too far. It’s important to slow down when you need to in order to avoid burnout, overwhelm, and even health problems.

2.) Keep lists

This one might seem odd, but keeping lists can do so much to improve your life. I mean, if you’re anything like me then your brain is usually going a million miles an hour, filled with thoughts of all the to-do’s you need to get done and the things you can’t forget, along with other random thoughts. Keeping lists can help with this problem. Keep “to-do” lists, “don’t forget” lists, do braindumps, and make any other lists you can think of in order to clear your mind and focus better. This can help you become much more mindful.

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3.) Practice gratitude

Gratitude is one of my favorite things ever – and for good reason! Gratitude can help improve your life, encourage self-love, improve your relationships, and more. And we all have at least 5 minutes to practice gratitude daily. Whether you do it in the morning at night, or at random times in the day, it’s a small time investment that can lead to a huge positive change in your life. It’s honestly one of the best habits I’ve ever started, I promise.

4.) Spend time alone

I know a lot of people don’t like to be alone (unless they’re an introvert like me) but it’s super important to be getting alone time, at least every once in a while. When you’re not spending enough time alone, you can get irritable, distracted, and drained. Alone time doesn’t have to be lonely, either. You can do fun things like catch up on your favorite TV shows, pamper yourself, or spend time on one of your hobbies. This can help you recharge, re-focus, and get to know yourself better.

5.) Meditate

Meditation is yet another amazing habit to form. It can help with anxiety, mindfulness, mental clarity, memory, and tons of other things. I always say it’s seriously like a magic pill for problems you may have. It also helps us stay calm and stress less. Any amount of time that you can devote to meditation is more beneficial than not doing it at all, so it’s not hard to fit into your schedule.

6.) End toxic relationships

Who you spend most of your time with is important and spending a significant amount of time with toxic people can do more harm to you than you probably think. Other than being frustrated by constant negativity, these people’s attitude and behavior can also rub off on you. They can cause you stress, unhappiness, and even depression. So if you have any toxic people in your life that constantly cause drama, constantly complain, constantly cause problems, or have any other negative behaviors, it might be time to re-evaluate these friendships.

7.) Journal

Journaling is another one of my favorite things to do in terms of self-improvement. There are literally so many ways that journaling can improve your life – I can’t even think of them all. It can help you process your emotions, track your goals, help you stay motivated, improve your mental health, stay more organized, and much more. There are so many ways you can journal too. There are traditional journalsbullet journalsinteractive journals, journaling apps, and you could even start a blog as a journal.

8.) Read

We all know that reading is important but so many people just “don’t have time” to read, at all. Reading is so good for your mind. It increases brain function and development, it relieves stress, and it makes you smarter! I make time to read about 2-3 books a month with my Fire tablet (one of the awesome Christmas gifts from my husband!) I read during long car rides when my husband is driving, I read for a few minutes when I wake up, and I read for a few minutes before bed. I also read when I have downtime. It’s easy to take a few moments to read when you cut out scrolling through social media and other unimportant tasks that we have no trouble making time for, haha. You could even listen to audiobooks.

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9.) Recite positive affirmations

This is such a simple habit that can cause big changes if you stick with it – especially if you’re someone who struggles with mental health issues such as depression or anxiety. Since I’ve started saying positive affirmations when I wake up in the morning, my moods have improved a lot. Daily positive affirmations can help your confidence and improve your self-talk. All you have to do is come up with positive affirmations that will help you combat what you’re struggling with and recite them when you wake up in the morning. It helps to write them down on a piece of paper and keep it where you’ll see it.

10.) Drink lots of water

So many people struggle with drinking water for various reasons – maybe you don’t like the taste, maybe you prefer other drinks, or maybe you just don’t want to. But there’s no arguing with the many health benefits of drinking water, such as improved digestion, better skin, less bloating, better moods, more energy, etc. Drinking water is just important. I’ve heard that you should drink eight 8-oz. glasses a day and I’ve also heard that you should drink half your body weight in ounces (so 70 ounces for a 140-pound person). Whichever way you look at it, you should drink lots of water!


Love, Health And Wisdom



Health, Learning and development, Wellness

How To Turn Off Your Mind When You Can´t Sleep

Have you ever got in bed at night to sleep but you couldn’t, because you couldn’t just turn your mind off? I used to have this problem all the time – and sometimes I still do. Whether I was too stressed, or overthinking every little detail about the day, or my mind just wouldn’t stop wandering – it took me forever to get to sleep.

If you have the same problem, you’re not alone. It’s a common problem, especially among people with anxiety. The problem is, sleep is super important so your stress or anxiety could get worse when you’re not getting a full, restful night’s sleep.

But no matter what’s causing this problem for you – your job, a personal problem, your anxiety, or something else – there are ways that you can work through it.

Here are some tips for turning your mind off at night when you’re too stressed to sleep!

Stress, anxiety, depression, and other mental issues can make it really hard to sleep - but not impossible. Here are tips for turning off your overactive mind when you're too stressed to sleep!

First, unplug from everything.

Most people have heard this advice, but they don’t listen to it. Our computers, phones, and tablets emit blue light, which isn’t good before bed. It suppresses our body’s melatonin, the hormone that helps us fall asleep. Also, spending time before bed scrolling through social media isn’t the most positive use of our time.

Take at least 30 minutes to unwind.

It’s a good idea to spend at least 30 minutes (or maybe 1-2 hours, if you need it) to unwind before we go to sleep. Stay away from stimulants such as caffeine, try to stop thinking about work or personal problems, and create a little ritual full of activities that relax you and help you de-stress. Think of things like:

  • Praying
  • Meditating
  • Journaling about the day
  • Reading a book
  • Taking a bath
  • Doing yoga
  • Listening to calming music
  • Drinking a cup of Sleepytime tea

Make your bedroom cozy.

Having a cozy bedroom environment is a great way to make yourself comfy and sleepy. I like to keep my room at a cool temperature and use a warm blanket and lots of pillows. Making sure that your room is dark also helps, but if your room isn’t dark for some reason then it’s a good idea to use a sleep mask and/or blackout curtains. Also, invest in a good mattress, good quality sheets, and anything else that will help. Using a weighted blanket can also help, especially if you have anxiety, ADHD, or other mental health issues.

Try to focus on something mindless.

Counting sheep isn’t just a cliche – it can help. When our mind just won’t stop, no matter what, it’s helpful to distract ourselves. Things like counting sheep, repeating a word over and over, visualizing yourself sleeping, or another mindless mental task can help us to stop the overthinking and have an easier time falling asleep. I usually try to name all 50 state capitals or something and it actually helps me fall asleep!

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Love, Health And Wisdom



Health, Learning and development, Nature, Wellness

The Hunza People

The Health Secrets Of The Hunza People Who Live Over 100 Years And Are Cancer-Free

By Sidrah

Cheerful, healthy and full of life, it seems as if the people of Hunza Valley belong to another planet. They eat fresh apricots, breathe the mountainous air, look youthful and they hardly ever get sick.

The Health Secrets Of The Hunza People Who Live To 100 Years And Are Cancer-Free

People are often surprised when they learn that the citizens of Hunza (also known as Burusho people) usually live up to the age 120. They can easily conceive even after 60 years and it is very rare for them to get tumors.

How is that possible? How do they stay healthy? What are their secrets? Let’s find out whether these are legitimate facts or merely myths.

1. Life expectancy of an average Hunza is 120 years.

1. Life expectancy of an average Hunza is 120 years.

2. It is very common for Hunzas to have children after the age of 60.

2. It is very common for Hunzas to have children after the age of 60.

It might sound shocking to you, but Hunzas can readily conceive even between the ages of 60 and 90. Again, the secret to their youth is their exceptional diet and physical activity.

3. Hunzas don’t stress over little things. They are always smiling.

3. Hunzas don't stress over little things. They are always smiling.

Tension, stress, and conflicting thoughts are unknown to Hunzas. They are completely free of stress-related diseases as they have made themselves fully immune to self-doubt and failures. It won’t be wrong to say that they lead lives like children. Content with their lives, the people of Hunza live in the moment.

4. Did you know that the people of Hunza are descendants of Alexander the Great? Yes, they could very well be Greek!

According to Burusho legend, people of Hunza descend from Baltir, the village that was founded when the army of Alexander the Great left behind sick soldiers in the valley as they could not keep up.

5. There is no such thing as cancer in Hunza.

5. There is no such thing as cancer in Hunza.

According to research, apricots of Hunza Valley are said to be the key behind the absence of tumors. Hunzas eat large amounts of the fruit which is rich in Amygdalin (vitamin B-17). Amygdalin is widely known for its anticancer properties.

6. The people of Hunza are not lazy. They are active and fast!

6. The people of Hunza are not lazy. They are active and fast!

7. For two to four months, they don’t consume anything except for juice extracted from dried apricots.

7. For two to four months, they don't consume anything except for juice extracted from dried apricots.

Once a year for a period of two to four months, Hunzas take a break from their regular diet and solely live on the juice of dried apricots. It is an old tradition that they still follow during the time when apricots are unripe. Scientists agree that it contributes to their amazing health.

8. Drinking and bathing in the glacier water is the secret to their gorgeous skin!

8. Drinking and bathing in the glacier water is the secret to their gorgeous skin!

Hunzas only drink and bathe in the pure glacier water that comes directly from the mountains. Their most famous ‘not-so-secret’ drink is an herbal tea that is made from boiled glacier water and a herb known as Tumuru. The glacier water and herbs are the reason they have such glowing skin.

The Health Secrets Of The Hunza People Who Live To 100 Years And Are Cancer-Free

Love, Health And Wisdom




Health, Learning and development, Physical activity, Psychology, Wellness

Brain Breaks: An Important Tool for Every Parent!

Brain Breaks: An Important Tool for Every Parent!

Brain Breaks can be just what you need to help wake up the brain and body! Information plus an book with tons of ideas to get blood pumping and improve focus!

A year and a half ago while working with my oldest on spelling dictation, he started to get restless and completely incapable of focusing on the work at hand.  In frustration, I found myself launching into a long-winded lecture. Blah, blah, blah… As my monologue progressed, I noticed that he was zoning out even more.  It was time for a change of tactics.  I paused and in my very best army sergeant voice ordered my son to stand up and give me 10 jumping jacks.  A look of surprise washed over his face.

He giggled.  I gave my best over-the-top army sergeant glare and barked the order again, fighting back giggles of my own.  He responded with a puny flailing armed set of jumping jacks.  I mustered composure, told this ‘private’ that his performance was unacceptable and ordered two laps around the kitchen island before returning to spelling duty.  He giggled again and complied.

Since then, I’ve introduced a number of fun little breaks that get pulled out at random times to wake up lethargic brains and bodies!  We call them ‘brain breaks’.    What I didn’t realize is that I had read about something similar years earlier in Smart Moves: Why Learning Is Not All In Your Head.   This educational psychologist recommended short movement breaks as remedial exercises to help with bilateral integration in struggling students and eventually as break for the entire classroom.  As I reread the book last year, I had an aha moment.  What I was doing just to save our sanity was actually waking his brain up by activating the vestibular system, bilateral integration and giving the brain a fresh boost of oxygen!

Brain Breaks can be just what you need to help wake up the brain and body! {Great ideas to get blood pumping and improve focus! Check out the book, The Ultimate Guide to Brain Breaks that details 60 fabulous activities - perfect for homework time, homeschooling and in the classroom!}

Brain Breaks can be just what you need to help wake up the brain and body! {Great ideas to get blood pumping and improve focus! This book details 60 fabulous activities - perfect for homework time, homeschooling and in the classroom!}

So here is my little tip for the day!  When you are doing some of the necessary seat work and you see that the lights are on, but nobody’s home, declare a ‘brain break’.  A quick 2-5 minutes will work wonders to lighten the mood, get oxygen pumping and wake their brain up for diving back into the learning process!  The key here is to make it light-hearted and fun!

Breaks like these work to wire the brain to learn, focus and perform better!

Thank you Heather.


Love, Health And Wisdom




Health, Learning and development, Wellness

Brain Brakes

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Brain breaks er korte afbræk indlagt i den stillesiddende undervisning, hvor kroppen aktiveres.

Forskellige typer brain breaks kan have forskellige virkninger afhængigt af, hvad de går ud på og hvordan de afvikles. Der arbejdes med fire kategorier af brain breaks med hvert deres fokus:

  • Sociale (fællesskab, grine, samarbejde)
  • Koordination (motorik, udfordring for krop og hoved)
  • Puls (høj intensitet, hele kroppen og masser af energi)
  • Velvære (afspænding, massage, meditation, ro og afslapning)

Download alle brain breaks på hjemmesiden i ét dokument her

Brain break-kasse
På den første temadag (opstartsdagen) skal alle klasser arbejde med brain breaks. Her skal eleverne selv finde brain breaks på internettet eller udvikle deres egne ud fra de fire kategorier. Disse samles i en kasse, som kan bruges i klassen fremadrettet, hvor eleverne skiftevis står for instruktionen. Målet er, at eleverne får indflydelse på deres små aktive pauser – både i udvælgelsen og udførslen af brain breaks.

Inspiration til flere brain breaks



Health, Nature, Psychology, Wellness

Saudade – The Strong Word of Longing

longing is a strong feeling of need or desire for someone or something. If you’re stuck in detention and all of your friends are outside enjoying a sunny day, you might be looking out the window with longing.

A longing describes an unfulfilled desire. The days might feel long as long as you are longing to see someone you love, if that person is far away. You might be longing for your mother’s home-made chicken soup, if you are sick and far from home. Or perhaps you are a pregnant woman, wide awake and longing for pickles and ice-cream at four in the morning. Let’s hope there’s a twenty-four hour deli open somewhere to help satisfy your longing.

is a deep emotional state of nostalgic or profound melancholic longing for an absent something or someone that one loves. Moreover, it often carries a repressed knowledge that the object of longing might never return. One English translation of the word is missingness, although it might not convey the feeling of deep emotion attached to the word “saudade”. Stronger forms of saudade might be felt towards people and things whose whereabouts are unknown, such as a lost lover, or a family member who has gone missing, moved away, separated, or died.

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Saudade was once described as “the love that remains” after someone is gone. Saudade is the recollection of feelings, experiences, places, or events that once brought excitement, pleasure, well-being, which now triggers the senses and makes one live again. It can be described as an emptiness, like someone (e.g., one’s children, parents, sibling, grandparents, friends, pets) or something (e.g., places, things one used to do in childhood, or other activities performed in the past) that should be there in a particular moment is missing, and the individual feels this absence. It brings sad and happy feelings altogether, sadness for missing and happiness for having experienced the feeling.

“Memory of something with a desire for it.”

Duarte Nunes Leão

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I’ve always been fascinated that there are certain words with no direct equivalents in other languages. It goes to the idea that life is so varied and complex, it will spawn words as distinctive as snowflakes.

The natives of Tierra del Fuego, Argentina have the word mamihlapinatapai for a look shared between two people when both are wishing the other would do something neither wants to. In Thai there is greng-jai — when you don’t want someone to do something for you because it would be a bother for him or her.

Perhaps my favorite of these elusive words is saudade, a Portuguese and Galician term that is a common fixture in the literature and music of Brazil, Portugal, Cape Verde and beyond. The concept has many definitions, including a melancholy nostalgia for something that perhaps has not even happened. It often carries an assurance that this thing you feel nostalgic for will never happen again. My favorite definition of saudade is by Portuguese writer Manuel de Melo: “a pleasure you suffer, an ailment you enjoy.

Since it comes up so frequently in the music we listen to on our show, we decided to dig deeperJoining us to explain the concept are two musical masterminds: jazz singer Luciana Souza and producer Beco Dranoff. Both do a great job of explaining what saudade means playing some of their favorite tracks.

I hate winter and the cold. I look outside in my garden and I see snow and it is freezing cold. The winter has been way to long (it is every year). I LONG so much for summer and my thoughts and passion are so much directed to the memories of the hot burning sun, wunderful beaches and a lush nature. Here below you can see some of my strong SAUDADE.

Summer please come soon

The winter is holding me like a cocoon

The passion for the heat is strong

It has been cold far to long


Love, Summer and Lush