Ten Activities for Spring

     

   Why is this person opening the window ? She is opening the window to air out the house because it is spring.When spring arrives , there is so much to do. For some reason, we feel that we do not get it all done or there is something missing. So,we thought to provide you with ten activities that will make the most out of your spring  brought to you by styleathome.com. This is what they suggested.



1 Open up the windows and let the fresh breezes flow through the house. At the end of the month when temperatures are warmer, it's a good time to give the outside a cleaning.

2 Another way to make the house fresh and clean after months of being locked up tight against the elements: clean the carpets. Especially if you've got kids, who knows what´s been tracked through the house over the winter? Rent a carpet steamer or call in a professional.

3 April is a good time (and safe bet) to put away the winter woolies and bring out your summer clothes. Whether you move them to an extra closet or pack them up in a chest, wash or dry clean everything so they´re ready for wear in 6 months.

4 As soon as weather permits, get out into the garden and clean up all the leftover leaves and debris that has accumulated over the winter. Turn the soil to let it breathe, in readiness for planting. And start planning your garden. Changing it a little each year will keep tending to it fresh and exciting.


5 If you´ve never planted tulips, now's the time. Be playful and whimsical. There is nothing that says winter's over better than a bright, colourful bed of tulips.


6 Pre-plant your herbs. You can get them started in small indoor pots. When the time is right, transplant them into bigger outdoor pots or flower beds. They'll be stronger and heartier by this point. And since most herbs grow prolifically, you'll be able to start using them sooner. 


7 Get ready for long, leisurely bike rides in the warm weather. Get your bike out of the shed, dust it off and get it tuned up by a pro.


8 Paint any rooms you've been meaning to. The temperature's warm enough to keep the windows open. And rooms will feel fresh and revived. It's also a good idea to give your front door a fresh coat. It´ll be cleaner and more inviting.


9 For a real seasonal shift in the house, change over cushions, sheets and throws to lighter or brighter colours. It doesn´t have to be a drastic change to your decor. Pick colours that complement what's already there. 


10 It's never too late to recommit to your New Year's resolutions. Now that you're not housebound, buy a new pair of running shoes. Or sign up for swimming, tennis, sailing or golf. Outdoor activities will help you get the most out of spring and summer before they´re gone again!

Now, this is a through list of activities to get the spring started in a positive direction. If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

Why You Should Walk Everyday

     Walking.We do it everyday. Allot of the time we do not even think about it while we are moving place to place. Many people that walk on a regular basis are now reporting various health benefits from this activity. Does waking possess health benefits we should know about? There are actual studies to back up their claims.With the research from Health.com, they give you 8  healthy reasons why you should walk everyday.

1. It's great for the heart
In a recent study conducted at Duke University Medical Center, researchers found that walking briskly for 30 minutes every day lowers your odds of developing metabolic syndrome, a cluster of risk factors linked to higher risks of heart disease, diabetes, and stroke. Roughly 24 million women in the United States have metabolic syndrome. Don?t have time for a daily half-hour walk? Try multitasking: A British study found that active commuting (incorporating walking and cycling into your sedentary commute) is associated with an 11 percent reduction in heart-disease risk, especially among women. (For sneaky ways to work more walking into your life, see No Time to Walk? Try This.)

2. It cuts breast-cancer risks
Walking, even for a few hours a week, significantly reduces breast-cancer risk, according to a study published in the Journal of the American Medical Association. The thinking is that walking helps reduce levels of body fat, a source of estrogen. The research looked at 74,000 postmenopausal women between the ages of 50 and 79. Those at a normal weight lowered their risk by 30 percent; those who were overweight, by 10 to 20 percent. Younger women may also gain similar benefits.

3. It helps you sleep
A brisk walk in the afternoon will help you get a better night?s sleep, according to the National Sleep Foundation. Experts say that walking may boost levels of the feel-good hormone serotonin, which relaxes you. Or, the rise in body temperature brought on by walking may signal the brain to lower your temperature later, which promotes sleep. (Avoid a walk two hours before bed—that?s too late to cool down.)


4. It cuts down on aches and pains
Walk the “chi” (pronounced chee) way and you could have fewer achy days. Nine years ago, Danny Dreyer, an ultra-marathoner then living near San Francisco, invented ChiWalking, which incorporates ideas from tai chi, yoga, and Pilates. It looks like regular walking but, because you consciously relax, improve the alignment of your body, and involve arm movements, puts less stress on the legs while you walk. That means fewer aches. “ChiWalking can cut down any risk of injury,” says Alice Peters Diffely, a ChiWalking instructor in Portland, Oregon. “Your whole body will feel better.”

5. It makes you happy
Walking can relieve depression, anxiety, and stress. Just one 30-minute walk may make you feel better when you’re down, University of Texas researchers found. Head out for 90 minutes five times a week and you’ll get the biggest boost, according to a new study from Temple University. One possible explanation: Walking helps the body produce endorphins, the mood-boosting chemicals linked to “runner’s high.”

6. It keeps you slimmer
Walking for 30 minutes a day can prevent weight gain in most people who are physically inactive, according to another Duke study. And researchers from Brown University and the University of Pittsburgh showed that women who walked for an hour five days a week and consumed 1,500 calories a day lost and kept off 25 pounds over the course of a year. The reason walking helps control your weight: It’s easy! “The harder the exercise is, the less people will do it,” says Johnny Benjamin, MD, chairman of the department of orthopedics at Indian River Medical Center in Vero Beach, Fla.

7. It staves off senior moments
Several studies in older people suggest that walking—even for as little as 45 minutes a week—helps ward off Alzheimer's disease. Regular strolls are also linked to mental sharpness in seniors. But regardless of your age, walking is likely to help keep your mind active, Dr. Benjamin says—particularly if you stroll with friends; walking while talking is a surefire brain booster.

8. It protects your bones
Just 30 minutes of walking three times a week does wonders to prevent and treat thinning bones. This kind of exercise, which uses 95 percent of your muscles, actually pushes your bones to get stronger so they can handle the load. “Walking,” Look says, “is not just for cardio.”


So, be sure to set aside some time to walk everyday. It will only make you healthier.If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

How to Accept Love From Others

         Receiving is more difficult than giving. That sounds like a confusing and even confounding statement but it is true. For many people it is very difficult to truly accept love from others. They may believe that their loved but not accept it into their hearts. To be able to do that , you need practical ways to go about that change which can be very difficult. We have found some real useful approaches that you can use to make that emotional leap of faith.



How to Accept Love

• Recognize your power. You could have every person in the world showering you with love every day, but if you do not recognize it, accept it and absorb it into your being, that love might as well not exist.

• Be brave. It is scary to accept love. Why? I'm not sure. Maybe because new love always resurrects heartbreaks and disappointments of the past. Maybe because love makes us feel out of control. When we are offered love, we feel guilty, unworthy, scared. Accepting love fully is no small feat, so prepare yourself and vow to be brave.

• Soften yourself. Literally. You cannot accept love if you are holding your body tightly. Let your muscles relax and your heart--which is a muscle too, remember--will be ready to accept love that comes your way.

• Recognize it. Love is given in many forms: words, actions, touch. How do the people in your life show love to you?

• Believe. If they say that they love you, they do. If they act as though they love you, they do. Always assume that your loved ones do love you that much and even more. Don't go looking for reasons to "prove" that you are unlovable.

• Absorb it. When love is given to you, you don't need to respond or reciprocate immediately. Instead take time to let the love soak in before taking action. If you move too quickly, the impact of the loving act will likely be dampened. If you feel the need to respond, a simple "thank you" is perfect.

• Don't self-deprecate. Self-deprecating has its place for sure, but not when somebody is offering genuine love. When given a compliment, don't dismiss it with statements like, "No. That's not true. I'm actually really stupid/ugly/boring."

• Keep the past in the past. Just because you have been hurt, rejected and let down by love in the past--and we all have--doesn't make you unlovable. Approach each new loving encounter as if it is your first.

• Be open to love in all its forms. Love doesn't always mean that you will be together forever until death. Sometimes it can be as simple as a smile from a stranger as you pass on the street. How much love can you see in your life today?

          Last, but definitely not least, remember that by accepting the love that is given to you, you are not only doing something good for yourself, but you are giving a gift to the person who offered the love to you. The only thing better than getting love from somebody, is watching somebody receive and delight in the love you give back.


        So, we hope this can  direct you on a new pathway of accepting love. We appreciate Amanda Ford from ehow with such insightful knowledge concerning this topic.If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

How to Make Realistic New Years Resolutions

        A new beginning. That is what we think of January each year.  We want to be optimistic and become better. So,  everyone comes up with new years resolutions. Unfortunately,  we either create unattainable goals or we do not know how to meet them. Here are some ways to set realistic goals and meet them.

1) Be clear and specific
Bad resolution: “I will work out more.”
Good resolution: “I will lift weights twice a week and start walking to work.”
The first one is too vague. To set more specific resolutions, you can either quantify your desired outcome or break down your goal into tasks.


2) Make resolutions that are measurable
Bad resolution: “I will eat healthier.”
Good resolution: I will drink more water and cut back to one soda per week.”
To stick with a resolution, we must be able to tell if we are making progress. Goals that can be measured fail for two reasons: Either we give ourselves too much credit for sub-par performances, or we give ourselves too little credit for good performances.


3) Choose goals that are in line with your own values
Bad resolution: “Because my girlfriend thinks I’m lazy, I will wake up earlier and exercise before work.”Good resolution: “I’ll wake up earlier and exercise before work because it makes me feel great throughout the day.
Your resolutions should revolve around something that is deeply valuable to you. When we set resolutions that are driven by our desire to please others, we are doomed to fail.


4) Set goals that are about achieving, not avoiding
Bad resolution: “I will stop drinking so much coffee.”
Good resolution: “If I need a kick during the day, I will drink a cup of green tea.”
 Research has proven that positive goals are more likely to stick than negative goals. This is because achievement-focused goals inspire and energize us, while goals focused on avoiding something depress us.


5) Don’t be afraid to learn something new
Now is the time to step out of your comfort zone, Oliveri says. If your goal is to exercise four times a week, take a risk and enroll in a fitness class you’ve never taken before. Or if you want to improve your marriage, consult with a relationship professional.



6) Surround yourself with supporters
Tell your family and friends about your new goals. If they’re supportive, they will help hold you accountable.  On the other hand, there are always doubters. If they insult your progress, defend yourself, and end the conversation as soon as possible.


      So, we can now start our new year with realistic goals and achievable results. Thanks goes to washitonian.com and life coach Sara Oliveri for this invaluable information.If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team

Avoiding Depression and Finding Joy during the Holidays

Happiness during the holidays can be difficult. There are many things about the holidays that can make you depressed. You want to find joy and happiness during this time of year. How do you do that? Web MD feature by R. Morgan Griffin helps to give you ways to avoid depression and even find joy during the holidays. We will share with you 1-10 and leave a link for 1-25.


1. Keep your expectations modest. Don’t get hung up on what the holidays are supposed to be like and how you’re supposed to feel. If you’re comparing your holidays to some abstract greeting card ideal, they’ll always come up short. So don’t worry about holiday spirit and take the holidays as they come.

2. Do something different. This year, does the prospect of the usual routine fill you with holiday dread rather than holiday joy? If so, don’t surrender to it. Try something different. Have Thanksgiving at a restaurant. Spend Christmas day at the movie theater. Get your family to agree to skip gifts and instead donate the money to a charity.

3. Lean on your support system. If you’ve been depressed, you need a network of close friends and family to turn to when things get tough, says David Shern, PhD, president and CEO of Mental Health America in Alexandria, Va. So during the holidays, take time to get together with your support team regularly -- or at least keep in touch by phone to keep yourself centered.

4. Don’t assume the worst. “I think some people go into the holidays with expectations so low that it makes them more depressed,” says Duckworth. So don’t start the holiday season anticipating disaster. If you try to take the holidays as they come and limit your expectations -- both good and bad -- you may enjoy them more.

5. Forget the unimportant stuff. Don’t run yourself ragged just to live up to holiday tradition. So what if you don’t get the lights on the roof this year? So what if you don’t get the special Christmas mugs from the crawl space? Give yourself a break. Worrying about such trivial stuff will not add to your holiday spirit.


6. Volunteer. Sure, you may feel stressed out and booked up already. But consider taking time to help people who have less than you. Try volunteering at a soup kitchen or working for a toy drive. “You could really find some comfort from it,” says Duckworth, “knowing that you’re making a small dent in the lives of people who have so little.”


7. Head off problems. Think about what people or situations trigger your holiday stress and figure out ways to avoid them. If seeing your uncle stresses you out, skip his New Year’s party and just stop by for a quick hello on New Year’s Day. Instead of staying in your bleak, childhood bedroom at your stepfather’s house, check into a nearby hotel. You really have more control than you think.


8. Ask for help -- but be specific. See if your spouse will lug out the decorations. Ask your sister to help you cook -- or host the holiday dinner itself. Invite a friend along on shopping trips. People may be more willing to help out than you expect; they just need some guidance from you on what to do.

9. Don’t worry about things beyond your control. So your uncle and your dad get into a fight every holiday dinner and it makes you miserable. But remember your limits. You can’t control them. But you can control your own reaction to the situation.

10. Make new family traditions. People often feel compelled to keep family holiday traditions alive long past the point that anyone’s actually enjoying them. Don’t keep them going for their own sake. “Start a new holiday tradition instead,” says Gloria Pope, Director of Advocacy and Public Policy at the Depression and Bipolar Support Alliance in Chicago. “Create one that’s more meaningful to you personally.”

 Here is the Web Link Web Md Article

So, We hope you have a happy and joyous Holiday season.If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team

Effective Breathing Exercises

            We always look for simple ways to relax. Just recently people are finding that breathing exercises are helping them to calm down and relax. In fact, many studies are showing that indeed these exercises work. So, we wanted to share with you different breathing exercises that are known to be effective.


Belly breathing
Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.

1. Sit in a comfortable position.
2. Put one hand on your belly just below your ribs and the other hand on your chest.
3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
5. Do this breathing 3 to 10 times. Take your time with each breath.

Next steps
After you have mastered belly breathing, you may want to try one of these more advanced breathing exercises. Try all three, and see which one works best for you:

• 4-7-8 breathing
• Roll breathing
• Morning breathing

4-7-8 breathing
This exercise also uses belly breathing to help you relax. You can do this exercise either sitting or lying down.

1. To start, put one hand on your belly and the other on your chest as in the belly breathing exercise.
2. Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.
3. Hold your breath, and silently count from 1 to 7.
4. Breathe out completely as you silently count from 1 to 8. Try to get all the air out of your lungs by the time you count to 8.
5. Repeat 3 to 7 times or until you feel calm.        

Roll breathing
Roll Breathing is to develop full use of your lungs and to focus on the rhythm of your breathing. You can do it in any position. But while you are learning, it is best to lie on your back with your knees bent.

1. Put your left hand on your belly and your right hand on your chest. Notice how your hands move as you breathe in and out.
2. Practice filling your lower lungs by breathing so that your "belly" (left) hand goes up when you inhale and your "chest" (right) hand remains still. Always breathe in through your nose and breathe out through your mouth. Do this 8 to 10 times.
3. When you have filled and emptied your lower lungs 8 to 10 times, add the second step to your breathing: Inhale first into your lower lungs as before, and then continue inhaling into your upper chest. As you do so, your right hand will rise and your left hand will fall a little as your belly falls.
4. As you exhale slowly through your mouth, make a quiet, whooshing sound as first your left hand and then your right hand fall. As you exhale, feel the tension leaving your body as you become more and more relaxed.
5. Practice breathing in and out in this way for 3 to 5 minutes. Notice that the movement of your belly and chest rises and falls like the motion of rolling waves.

Practice roll breathing daily for several weeks until you can do it almost anywhere. You can use it as an instant relaxation tool anytime you need one.

Caution: Some people get dizzy the first few times they try roll breathing. If you begin to breathe too fast or feel lightheaded, slow your breathing. Get up slowly.


Morning breathing
Try this exercise when you first get up in the morning to relieve muscle stiffness and clear clogged breathing passages. Then use it throughout the day to relieve back tension.

1. From a standing position, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor.
2. As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last.
3. Hold your breath for just a few seconds in this standing position.
4. Exhale slowly as you return to the original position, bending forward from the waist. 

     We hope this is helpful on your goal to relax and reduce stress through these breathing exercises. A big thanks goes to health.com for this invaluable  breathing exercise information. If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team

Discover Yoga

              We have all heard the name yoga. More people are now incorporating  yoga in their daily life. There are even studies now praising yoga on how it relaxes people and it improves their health. That leads us to a real important question. What is yoga ?

               You will learn what it is and how it works. Also, we will provide you with a beginning video in starting your routine. With the help of about.com, they give us a clear explanation of yoga.


What is Yoga ?
              The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit. What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word  asana which refers to the practice of physical postures or poses.Asana is only one of the eight "limbs" of yoga, the majority of which are more concerned with mental and spiritual well-being than physical activity. In the West, however, the words asana and yoga are often used interchangeably.


What are the eight limbs of Yoga ?
            According to the Yoga Sutras of Patanjali, one of the ancient texts that is the basis for the philosophy behind yoga, there are eight “limbs” (Ashtanga in Sanskrit) of yoga. Each limb relates to an aspect of achieving a healthy and fulfilling life, and each builds upon the one before it. You may be surprised to hear that only one of the limbs involves the performance of yoga postures. Here is a description of the eight limbs.

1. Yama: Five ethical guidelines regarding moral behavior towards others:

Ahimsa:  Nonviolence
Satya : Truthfulness
Asteya : Nonstealing
Brahmacharya:  Nonlust
Aparigraha:  Noncovetesness

2. Niyama:Five ethical guidelines regarding moral behavior towards oneself:

Saucha: Cleanliness
Santosa: Contentment
Tapas: Sustained practice
Svadhyaya: Self study
Isvara pranidhana: Surrender to God

3. Asana:Practice of yoga postures.

4. Pranayama:Practice of breathing exercises.

5.Pratyahara:Withdrawal of the senses, meaning that the exterior world is not a distraction from the interior world within oneself.

6. Dharana:Concentration, meaning the ability to focus on something uninterrupted by external or internal distractions.

7. Dhyana:Meditation. Building upon Dharana, the concentration is no longer focused on a single thing but is all encompassing.

8. Samadhi:Bliss. Building upon Dhyana, the transcendence of the self through meditation. The merging of the self with the universe. Sometimes translated as enlightenment.

Yoga Poses        

           Many people think that yoga is just stretching. But while stretching is certainly involved, yoga is really about creating balance in the body through developing both strength and flexibility. This is done through the performance of poses or postures, each of which has specific physical benefits. The poses can be done quickly in succession, creating heat in the body through movement (vineyasta style yoga) or more slowly to increase stamina and perfect the alignment of the pose. The poses are a constant, but the approach to them varies depending on the tradition in which the teacher has trained.


Yoga Practice 
          Yoga teachers will often refer to "your practice," which means your individual experience with yoga as it develops over time. The amazing thing about yoga is that your practice is always evolving and changing, so it never gets boring. Although the poses themselves do not change, your relationship to them will. Anyone can start a yoga practice, even if you don't feel like you are very flexible or very strong. These things will improve the longer you practice. Another great thing about thinking about "your practice" is that it encourages the noncompetitive spirit of yoga. One of the most difficult, but ultimately most liberating things about yoga is letting go of the ego and accepting that no one is better than anyone else. Everyone is just doing their best on any given day.

Yoga Classes
        In addition to practicing the poses, yoga classes may also include instruction on breathing, call and response chanting, meditation, or an inspirational reading by the teacher. The variety and amount of this will depend on the individual teacher and the yoga tradition in which he or she has trained. Typically, a yoga class at a gym will be more focused on the purely physical benefits of yoga, while one at a yoga center may delve more into the spiritual side. Some people find that the physical practice of yoga becomes a gateway into a spiritual exploration, while others just enjoy a wonderful low-impact workout that makes them feel great. Whatever your tendency, you will be able to find a yoga class that suits your style.


Here is a video link on getting started with yoga : yoga.

We hope this was an eye opening experience to learn all about yoga. If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

.