Advocating for your own health and well-being can be challenging at times simply due to a lack of understanding in regards to things like creating a healthy diet, finding ways to stay active, and taking control of your medical records. The good news is that there are actually several simple things you can do to focus on your wellness and be an advocate for your physical and mental health, whether you’re at home or at the doctor’s office.
 
In this article Pittsburgh Runner contributor Jennifer McGregor, of publichealthlibrary.org, shares a few tips on how to improve your lifestyle and take charge of your health.

Find small ways to get active
 
It’s possible to stay active even if you lead a very busy lifestyle or work a job that’s mostly sedentary. JustStand.org notes that the key is to find small ways to move and stand every day, such as going for a walk on your lunch break, parking far away from the doors of the supermarket, or taking the stairs at work.
 
Not only can finding activity in small doses help you easily carve time for movement out of your schedule, but it can also help you stay motivated and prevent boredom with a particular workout because you’re changing things up each time. Want to add some fun to your routine? The British Heart Foundation suggests getting involved in a team sport, or investing in some simple gear so you can head to the local park and shoot hoops by yourself.
 
Create a healthy diet that really works
 
When it comes to eating better, many people find that limiting themselves only creates the desire for things they’re trying to avoid, such as chocolate or fast food. As long as you’re getting in daily activity, it’s probably okay to create a diet for yourself that allows for those cravings in moderation while ensuring that you’re getting everything you need–namely, protein-rich fish and lean chicken, green vegetables, and whole grains–in every meal. These foods will help you stay energized and keep you feeling good so you can play your favorite sport.
 
Work from home more often
 
Also consider cutting your commute time to work. It's a seemingly small step that can have a big impact on health. Discuss working from home more with your boss; make a case by noting better health, increased productivity and improved focus. If you're one of many adults taking classes, look for online options. Everything from IT certifications to nursing degrees can be completed via the web, and it's often far less costly than campus-only coursework.
 
Take control of your medical records
 
While managing your diet and workout routines can be challenging, it’s nothing compared to keeping up with all the paperwork involved when you have to see a doctor or specialist, yet doing so is an important part of becoming your own health advocate. Knowing exactly what medications have been prescribed, what occurred at doctor visits, and what your physical health stats are is an important part of staying on top of your wellbeing, and keeping those documents organized is essential so you can turn in signed forms as soon as possible, especially if you’re going to play a team sport and need a physical or specific sports medicine visits for injuries or pain.
 
Make sure your healthcare professionals are right for you
 
Finding the right healthcare professionals can be frustrating at times, especially if you’re limited by your health insurance provider as to which caregivers you can choose from. However, it’s important to make sure the ones you pick take the time to listen to your needs and that they offer the right services. If you feel your chosen caregiver isn’t as forthcoming as you’d like, exercise your right to get a second opinion or even look for a new caregiver.
 
Taking control of your health by becoming your own advocate can mean many things, so think about what your wellness goals are. By getting active, finding the right sports community, eating the right diet, and using online tools to keep your documents organized, you can ensure that you’re always on the best possible health path.
 
Photo via Pexel

We all have days where our confidence is low. It's not always easy to shake that feeling of self-doubt and insecurity, but it doesn't have to be impossible. There are many small things you can do right now to build your confidence so that you're ready for anything life throws at you. Remember, even if sometimes it feels like everything is going wrong in your life, there are many things that are within your power to control. You just need some persistence and focus. 

​Imagine finding yourself in a place where you are in such good shape health and wellness wise that you can run your first 5k marathon. Wouldn’t that be a huge boost to your confidence? 

​​In this post, contributor Chery Conklin of wellnesscentral.info, shares some great tips!

Learn how to increase your confidenceIncreasing confidence takes practice and patience. It might not happen overnight, but you can start feeling more confident by learning about what confidence is and how it is built. You'll be better equipped to boost your self-esteem if you can identify the source of your feelings of insecurity. Take some time to reflect on negative thoughts or feelings that make you doubt yourself. If it helps, make a list of what you'd like to change. Keep this list somewhere that you'll see regularly, and review it whenever you feel like your confidence is slipping.

​Start with little changesDo not expect yourself to change overnight. Start with small goals for improving your body and mind, such as eating more nutritious meals or exercising for 30 minutes a day. This will help you get used to the feeling of being healthy and confident so that it becomes second nature. 

Be kind to yourselfIf you can, spend 20 minutes every day just thinking about things that are going right in your life. Do not dwell on small mistakes; try to look at all the positive aspects of your life. Doing this will help you to build self-esteem and feel more confident in yourself.

Consider the importance of healthy foodsHaving a healthy diet is important for staying physically fit, but it's also the best thing you can do for yourself emotionally. You don't have to become one of those people who eats "perfectly," but be conscious about choosing what you want to put in your body. Some of the best foods for increasing energy and confidence are fruits, vegetables, whole grains, lean protein sources such as chicken or fish, nuts, and legumes. The best part is, you can make healthy eating delicious with Roots Kitchen & Cannery’s award-winning and locally sourced jams and pickles!

Exercise is a mustRegular exercise is one of the easiest ways to boost confidence levels. Not only does it improve physical health and appearance, but it also boosts mood, leading to a better mental state. Even if you don't go running or lift weights, yoga and dance are excellent exercise options that will help increase your energy and endurance. Motivating yourself to workout gets a lot easier when you’ve got the right clothing for the job and that includes what you wear underneath your outfit too. Just like your activewear, your undergarments, like a good sports bra, need to be comfortable, durable, breathable, and able to move with you. 

Find healthy ways to relaxThere's nothing wrong with letting loose once in a while, but doing this too often can have negative effects on your mental health. Instead, find healthy and natural ways to relax, such as going for a walk or deep breathing. You could also try meditation or massage. Take care of your body and mind; these will pay off in the long run.

Commit to self-improvementJust as you commit to a healthier body, so should you make an effort to improve other aspects of your life. If you’ve been stressed or feeling unfulfilled, it may be time to reassess your career path. Look into continuing your education or even earning new credentials from an accredited institution, as this could very well lead to a more positive outlook. You can even opt for an online program to better balance your responsibilities.

All in all: How to Build ConfidenceBuilding confidence is not easy, but it's not a complicated process. It takes dedication and persistence with daily effort. Remember that everyone makes mistakes sometimes. With some hard work and determination, you will be able to overcome obstacles in your life and improve your self-esteem.

​Training for races takes a big commitment and finding places to train properly can be a major challenge if you live in the city. There is no substitute for doing real preparation before race day, so sometimes you have to get creative about where or how to train.
In this post, blog contributor Eric Kelly of mydadventures.com shares a few tips.​

Find alternative spots for training
 
Training for a race while living in the city can be daunting. Navigating busy paths or traffic can ruin a good run, but there are ways to train without straying too far from home. Of course, one option is to join a gym that has treadmills and a running track. Gym memberships can be expensive, so look for ways to save. Many employers offer free or discounted gym programs. Most gyms offer discounts for college students with an ID. Many older runners can join free, thanks to the Silver Sneakers program, available through their Medicare supplement plan.
 
If going to the gym isn’t your cup of tea, dig a little bit to find some trails or parks nearby that provide a great setting for getting in your training miles. Look for running clubs or fellow runners to connect with and you may get the inside scoop on the best spots to run and up your game a bit with some friendly competition. Running trails like the Rachel Carson Trail and the Boyce Mayview Perimeter Loop are a couple of Pittsburgh favorites.
 
Incorporate training to account for route terrain
 
Few races have a route that is entirely straight and flat, so it’s important to incorporate some variety into your training runs in preparation. Almost all race routes will have hills, so it may take some strategizing to prepare for these. For example, you can run stairs to build your endurance and prepare for that hilly race terrain.
 
Outside Online suggests getting creative to prepare for racing routes that are mountainous, winding, or along pathways with loose gravel or packed dirt. You may try running on sand, cobblestone streets, or grass to get used to different terrains and utilize the incline function on the treadmill for more hill training.
 
Are you ready to go bigger and bolder?
 
Many runners get anxious to try bigger races. Once you have a few local 5K or 10K races under your belt, you may start eyeing a half marathon, marathon, or triathlon. Runner's World suggests that you should be comfortably running 20 to 23 miles a week, typically three to four days a week, before you tackle longer races.
 
Preparation is essential when doing marathons, triathlons, and other similar races. Don't set yourself up for failure by biting off more than you can chew. Triathlete details that it’s important to respect your current level of fitness. Try to pick a longer race that will challenge you, but that won't be so big that you're destined for failure or disappointment.
 
Consider traveling for longer races
 
Runners may look first to local races as they step up their distance or level of challenge. However, in some communities, there may not be marathons or triathlons scheduled very often. A bit of homework and travel can lead to an exciting run away from home and there are many options available.
 
Keep in mind that many popular, large races fill up quickly. If you are looking to tackle a well-known marathon, register as early as possible. You will also want to consider the amount and expense of travel if you're headed out of town to run, as well as the weather, terrain, and size of the race to ensure that it's a fit for you.
 
Running can be challenging when living in a bustling city. Running clubs are valuable resources for finding spots to run and you can also run stairs or jump on the treadmill for additional race training. Many people are eager to try longer races after a few short ones (and proper training!), and traveling is a great way to find invigorating options. Set your sights on a reasonable goal and embrace what can be the experience of a lifetime as you hit the pavement.
 
[Image by Pixabay]

Are you new to Pittsburgh? Then you have so much to discover! Seriously, this Midwest city is full of amazing food and even more amazing adventures. Before you get to all of the fun, however, you may need to work on getting yourself set up as an official Pittsburgh resident. Wondering where to start? We've got you covered with the following tips and suggestions. 

Start By Getting Your Home Set Up 
 
Before you’re packed up and ready for moving day, you’ll need to schedule moving day. Start by researching local movers that are able to handle the size (and distance) of your move; a great resource is Angi, which provides ratings and reviews from past customers as well as direct contact info. The housing market is still pretty hot, so choose your mover and schedule the day of the move ASAP to ensure you’re not caught in a backlog. 
 
Next, because having a comfortable home can make your move less stressful on the other end of your move, make sure you have all of the basics set up in your new home. If you haven’t already, a good place to start is the USPS website, where you can change your address. You may need to update your address with specific businesses and organizations as well. 
 
Once you have your official Pittsburgh address, you can also begin connecting utilities. You can find local utility providers via the City of Pittsburgh’s website. This site provides information for everything from the basics -- like water, electricity and gas -- to cell phone providers.
 
If you want to connect your home to other services, including the internet, you may need to do your own digging to find quality connections in your new neighborhood. This list of the top national internet service providers will help, especially since most of the options listed are available in the Pittsburgh area. No matter which you choose, take some time to go over basic digital security measures after your move so your family stays secure and protected. 
 
Then Make Sure You’re Licensed to Explore 
 
Once your home is squared away, you can move on to changing your license, insurance and vehicle registration. Having all of these items updated ASAP can help you avoid fines and tickets if you should get pulled over in your new city. Locate your closest DMV office, and start working on your official Missouri license and registration. 
 
During your DMV appointment, you may also be asked for proof of insurance. If your current insurance policy is still registered under your old address, now is the time to change it. You can compare the top auto insurance providers in Pittsburgh by checking out the Money Geek site. 
 
Finally, Get Out and Get to Know Your New City 
 
Getting your utilities, license and all of that other official business straightened out is hard work. So reward yourself with a night or weekend exploring all of the excitement and fun that Pittsburgh has to offer! There’s something for everyone and every appetite. 
 
If you’re into craft beer, you can sip your way through Pittsburgh on a local brew tour. During this VIP excursion, you’ll visit ten of the city's top breweries and get to taste a variety of beers. Many also offer 2-for-1 specials when you use Go Explore’s digital passport. So take a friend or make some new friends! Because who doesn’t love free beer? You should also check into the many dining venues, including dozens of diners. 
 
But it’s not all about beer and good eats -- you’ll need to stay in shape, too! There are many ways to get in your exercise and continue or start your fitness regimen, whether it’s a jog through a park or attending the several classes in studios and gyms scattered throughout the city. Coach Ken can help maintain your fitness level or take you to the next level, whether you need help with your first 5K, are shooting for a PR in the marathon, racing multi-sport, or just need some structure to your current plan.
 
From good beer to good food, Pittsburgh has it all! Just don’t forget to check a few essential items off of your moving checklist, so you can explore your new city without any stress or hassle. You can even win fun prizes and score exclusive discounts just for exploring your new hometown! 

There’s a little more to running a 5K than lacing up your sneakers, especially if you’ve barely run a mile before. Successfully completing your first 5K requires some time for training and some discipline for practice, but it doesn’t have to require a lot of added cost. Put these budget-savvy tips to use during all of your race preparations: 
 
Seek Out Deals for Your Running Basics 
 
You don’t need a lot of gear to get started as a runner, especially if you only plan on running a 5K. Having some running basics, however, like supportive shoes, comfortable clothing and useful accessories can help you push through any discomfort of your initial training period. Without this gear, you may be more likely to give up if you’re training in hot or cold weather, or if you begin to experience blisters or other common running issues. Thankfully for your budget, picking up these running essentials doesn’t have to come with a huge price tag. Shoes will be the most expensive item on your list, unless you invest in a tracker, but you can grab a promo code or coupon online to save some major bucks on all of your running and training needs. You may even get cash back on your purchases, so you can stock up on more gear.

​Is the toughest part of goal-setting making the goals or modifying them correctly? Even if your goals are reasonable yet challenging, you’ll likely have to change them—and that’s okay! Everyone can benefit from actually figuring out their goals (long-term and short-term) and coming up with a visual means of working towards them. However, writing them down with a pen can be intimidating. It makes goals feel permanent, unmoving, and unchanging. Goals are actually very fluid and should be changed.

Physically writing down goals is always the best approach because there are numerous benefits attached to the act, many of which are psychological. Does a goal exist if you don’t hand-write it? Perhaps, but it doesn’t have the same odds of getting done. Write them down with a sharpened pencil and keep the goals visible. Re-visit them regularly as motivation and a reminder of the short-term goals you can tackle immediately. If a goal doesn’t fit with your current or changed situation, modify it. You haven’t failed; the circumstances have simply changed.

Here’s how to modify with meaning!

1. Ask yourself why the goal needs to change. Be honest with yourself. Was it a factor outside your control? Maybe one of your short-term business goals was to spend more time working from home, but it didn’t happen because of an unexpected change in business direction and an uneven work-life balance. Don’t be too tough on yourself; just find a solution that works for you.
2. Give yourself a modification max. There are generally two types of goal-setters: Those who hate modifying and do so sparingly, and those who start to see it as having free reign. Granted, there are always exceptions, but a modification max can be a helpful tool if you fall into the latter camp. Three is a reasonable number, but may vary based on the goal.
3. Dismantle the goal. If you’re not sure why the goal didn’t happen, it might not simply be a case of being too busy or unforeseen circumstances. Maybe you didn’t make the goal because on some level you don’t feel comfortable with it or even know that it’s counterproductive for your needs. For example, if you run your own business and need to stay compliant with state reporting but you’re unsure of what needs to be done, then reach out for help by contacting a business formation service. That way, you can still achieve this goal and avoid suffering any consequences that result from skipping it altogether.
4. Figure out what needs to be modified. Is it simply a case of changing the date, or does the body of the goal need to be changed, too? You might find that after dissecting the goal, it becomes a brand new one—one that’s much more manageable! Don’t just change the date, as this often leads to frustrations and never achieving it. Rather, explore what needs to change to make it an achievable goal.
5. Set short-term goals more often. Short-term goals should be relatively easy and fast to achieve. Even though you’re dealing with business, comparing an endurance sport to short-term goals is fitting. You wouldn’t set out to bike 30 miles if you haven’t been on a bike since you were a kid. That’s a long-term goal. A short-term goal would be cycling on flat terrain for 10 minutes to get acquainted with the sport.
6. Modify in the right mind and environment. If you’re rushed or stressed, save the modification for a better time, but one that’s in the near future. You want goal-setting to be linked with relaxation and a positive mind. Goal setting first thing in the morning is a savvy move.

​Goals are designed to change, so don’t be afraid to exercise that right. When you created your business plan, you didn’t go without any edits or re-drafts. Consider your goals to be a tool that’s working for you, not against you, and one that welcomes change.

Last week we took a look at some strategies for setting training and racing goals. We mentioned that they should be “SMARTER” (Specific, Measurable, Actionable, Relevant, Timely, Exciting, and Risky). We also talked about how you might look results from previous races to help you construct a race specific goal, or go even deeper and look at your own internal motivations to help you set a longer-term goal.

This week, I wanted to share a strategy that can help you supercharge goal achievement. That strategy is using the power of community. Regardless of whether your goals are athletics, professional, or personal, being able to share what you’re trying to achieve, with someone else, can benefit you in a few ways.

Community adds another layer of accountability
Knowing that you’ve put something out for your community to see can make the goal feel more real. Having someone to share your updates with can help you stay accountable, and promotes a focus on making incremental progress, week-over-week.

​Community helps you refine your path
A community is full of collective knowledge and experiences. By sharing a goal, you might get feedback from others in the community who have walked a similar path, and can help guide you in the right direction.

​Community gives you a place to celebrate
Too often, we reach our goals or targets, and fail to pause and celebrate. An encouraging, supportive community will  celebrate with you. This can in turn provide more motivation and momentum toward achieving your next goal!

So, how do we use community to help our athletes achieve their goals? Outside of fostering personal relationships, encouraging local athletes to meet up for training days, and racing togeather, our online platforms are a great place to share goals, receive feedback, and be part of a larger group.

Both the Apeiron Athletics & ChiRunning and Walking Community, use the “Mighty Networks” platform to connect community members. As a member of our community, you have FREE access to Apeiron Athletics! Athletes working directly with ChiRunning Master instructor, Ken Presutti, also have access to the private “ChiRunning/ChiWalking” community. Keep reading for more on how we use each of these online communities.

Apeiron Athletics
In the Apeiron Athletics Network you’ll find like minded athletes, all working toward becoming the best imagined versions of themselves. In fact, our Big Purpose says, “We created Apeiron Athletics to bring together both advanced and novice endurance athletes, who are looking to connect with other experienced athletes and expert coaches, to stay motivated in our training, learn new skills and strategies to train and race better, share best practices, and connect with others who share similar goals, so that we can achieve our fullest athletic potential, balance our passion for sport with the rest of our lives, and celebrate what we've accomplished.”

In the Apeiron Athletics community you’ll find:

• Athletes encouraging one-and-other to tackle goals
• Free virtual events, meetups, and master classes
• Articles and training advice from expert coaches
• Discounts on shoes, tech, and other gear
• Instructional videos on form, drills, etc.

​ChiRunning/ChiWalking
The ChiRunning and ChiWalking network is an online community for ChiRunners and ChiWalkers to learn, grow and connect with each other. It is reserved for athletes who have worked directly with ChiRunning/ChiWalking in the past with a formal program/course, or those working with certified instructors.

At PittsburghRunner.com and Apeiron Athletics, we use the ChiRunning/ChiWalking community in conjunction with specific training programs, or form coaching courses, and workshops. Chat with your coach if you believe you should have access to this community, but haven’t talked about it yet. If you are using the ChiRunning/ChiWalking community, you’ll likely also want to be in the Apeiron Athletics community as well.

Give us a shout to learn more, or get invited to the group!

Spring feels like it is finally just around the corner, and several of us are getting ready to kick off a new racing season!

Maybe you have already eyed up a few key events, or you are are even signed up for an “A Race.” Even if you’re still looking for your main event, the time to start considering goals for the season is now!

So, where do we start when thinking about what a season’s goals could look like?

First, I like my athletes to get the big picture view of what they’re hoping to achieve over the season. This might take the shape of something like “I have three races I want to run.” It could also sound like “I want to finish my first Ironman,” or “I’d like to become a runner so that I can maintain my health and keep up with my kids.”

Understanding why you want to reach your goals, and the deeper motivations behind them, will keep you focused on actually achieving them.

Here is an early version of one of my season goals: “I want to train for, and complete Ironman Lake Placid in 2021.” 

My initial goal isn’t a bad first start. You might even be familiar with the “SMART” framework and I feel like the way I wrote that goal checks off a few of these boxes...

• Specific - I’m calling out the fact that I want to complete an Ironman, and I want it to be at Lake Placid
• Measurable - Completing the race is the goal, so it can be measured on whether or not I cross the finish line
• Attainable - I’ve completed an Ironman before, and this is well within my capabilities
• Relevant - Triathlon is a huge part of my life; I feel great when I’m doing it and being able to compete is important to me, which is why this goal is relevant to my life
• Time Based - This race is scheduled for July 2021, that means I have to train to a level that allows me to be able to complete it by then

But, is there a way I could write this goal even better? Recently, I’ve been charging up my SMART goals by making them SMARTER. 

That means adding two more elements to the SMART framework. They are, “Exciting” and “Risky.” Here’s why that’s important. Setting goals is easy, achievement them is hard. 

If your goal isn’t exciting to you, you’ll be much less likely to stick with it when things don’t go perfectly, or you get stuck in the “messy middle” of working toward achieving it. 

You want to be able to imagine how awesome it will feel to accomplish!

So, how did I apply the extra “E” and “R” to my Ironman goal? I decided that it wasn’t exciting enough to just say “I want to finish my Ironman.” I made it exciting by first picking an iconic race in a pristine location (Lake Placid). Additionally, I chose a race that I knew I was already coaching several athletes and friends for. Racing with them makes the whole event even more special.

And what about making it risky?

It would be easy to say something like “I just want to finish,” or “I’ll be happy to come in with the middle of the pack.” That’s playing it safe! On the flip side, I could also said something like “I want to qualify for Kona, or make the podium,” but honestly for me (right now) that’s beyond risky. In fact, calling out a Kona qualifying goal for this race would violate the the “A” (attainable) in the SMARTER frame work. 

To make it risky, I looked at my current thresholds (swimming speed, biking power, and running pace), and did some race planning based on those numbers. I found out where I though my current time would put me in my age group. I then thought about where I’d realistically like to be in my age group. With an aggressive training plan, I’m estimating I can finish in under 11 hours and 30 minutes, or in the top 30 of my age group (which will be top 10%). 

Realistic? Yes! Easy? No! Risky, for sure! This doesn’t leave any slack in my training plan.

All said and done, my final SMARTER goal reads “Train to complete Ironman Lake Placid, on July 26, and finish the race in under 11:30, within the top 30 of my age group.”
What is your SMARTER training/racing goal for the 2021 season? Tee it up, write it out, and get back to me! 

Join us on one of our upcoming Athletes Round Table Zoom calls to share your goal, or ask for a little help in refining it.

As always, if you need any help, don’t hesitate to ask!

Click here to join our "Apeiron Athletics" online community & view the schedule of events (where you can sign up to join an Athletes Round table Zoom call!). The group is free to join, once you request access, give us a hot minute to approve you into the group!

A yoga practice can help you live your best life. Keep reading and enjoy a healthier new you, one pose at a time — even if you’ve chosen to stay close to home until the global health crisis subsides.
 
How Yoga Can Help
 
Yoga offers many benefits for everyone. However, for those of us fighting the beast that is type 2 diabetes, its benefits are tenfold. Not only can it improve your emotional well-being, but yoga can also lower your blood pressure, according to health experts. These two factors, combined with other lifestyle perks of yoga, are known to significantly improve your quality of life.

​The end of this year is nigh, and you’re no doubt noodling resolutions before the new year begins. Inevitably, healthier habits are part of your game plan for next year, whether it be getting more exercise in the form of running or getting healthier with your food intake. Let’s take a look at some ways you can kickstart your year by getting right, both mentally and physically:

Physical fitness: Forming habits is rewarding 
The key to turning your New Year’s resolutions from fads to habits is practice. Your intentions are in the right place, but it can be difficult to make them stick — and that’s not for lack of willpower, either. It takes around 66 days to form a habit. Setting clear-cut goals, taking each day one at a time, and setting realistic expectations for yourself are all integral parts of placing that New Year’s goal in the realm of “habit.”
 
You can even have friends and family help keep you accountable, and that makes it easier to make these kinds of big lifestyle changes. Having someone by your side to help you maintain focus can be incredibly rewarding. You also want to make sure you’re creating healthy eating habits as well, which can take the form of shopping at your local health food store. Above everything else, keep your resolutions simple and specific.
 
One thing you can do to help increase your chances of meeting your physical fitness goals is to invest in new workout gear. Knowing what kind of gear you need is critical — a smartphone, fitness tracker, and heart monitor are all recommended, along with the usual sweat-slicking outfits for activities like running.
 
Getting into the habit of running can be daunting, but creating clear-cut goals like having a race to look forward to and tracking your progress with apps can help you solidify that habit. Just make sure you listen to your body and do what you can to improve form while not compromising on health.
 
Mental wellness: Look no further than your own front door 
The other side of the coin in terms of what you should be focusing on in the new year is your mental stability. Your home is your sanctuary. When you’re feeling downtrodden or uncomfortable in the space that should be your own, it’s time to revitalize your area.
 
There are several ways to turn your home into a fresh and vibrant space to help relieve tension, including decluttering the space, doing some deep cleaning of all the nooks and crannies, and letting in fresh air by pushing aside heavy curtains and opening windows. This especially helps when your family is spewing negative energy into the atmosphere by complaining, fighting, or being overly critical.
 
Negative energy exists in a lot of forms, and that can wreak havoc on your New Year’s resolutions, not to mention your everyday life. Taking a moment to declutter your space can help you refocus. One platitude that may help you with this task: cleanliness is a form of self-respect. When you respect yourself, you can improve your relationships with others and with your space, paving the way for all the bad energy to eschew your abode.
 
The mental benefits of a clean home don’t end with expelling bad energy -- decluttering and deep-cleaning your home can also help you increase productivity, raise your social confidence, and boost creativity levels. These are all integral characteristics for having a successful start to the new year.
 
It’s all in the support 
Having the right support system to take your New Year’s resolutions from dreams to habits is key. Physical fitness and mental health rely on you and your relationships — both with yourself and with others. And if you want to kick your new year into high gear with a new fitness routine, get coached by Coach Ken!