Hydration and its Effects on Running Performance

Athletes know just how critical fluid replacement is with or without a competition. A lot has been said about this. Even until now, however, the emphasis is still on the importance of monitoring hydration levels. This clearly indicates that even up to now, many still find it easy to neglect even the simplest way to health — consuming enough fluids to allow maximum performance of the body’s system.

Proper hydration remains a struggle for runners, especially during the hot season. Experts have thoroughly studied this topic to determine if there is a perfect formula for hydration. Most of the research results indicate that there is really no perfect formula when it comes to the appropriate amount of liquid that one should take. Hydration is indeed a personal thing and it varies from person to person.

Improper hydration, as we all know, leads to dehydration. That is what we don’t want to happen, especially when you are out on the road for a long run. Fortunately, many experts in the field have already come up with some guidelines that will help runners to prevent dehydration.

Dehydration and Its Impact on a Runner’s Performance

Dehydration happens when the water levels in your body drop beyond the normal. This happens as your body continuously use water to do its normal functions like bringing oxygen to the brain, digestion, releasing toxins through sweating, defecation, and urination, and so on. When you perform intense workouts like a long or a competition run, you release more body fluid through sweating. If the total amount of liquid released is not equal to the amount of fluid replaced, dehydration begins. Once the amount of fluid lost equals about 2% of your body weight, you will begin to experience dehydration symptoms and your performance will be greatly affected.

There are different factors influencing dehydration, however. Professional athletes, for instance, will have a higher percentage of body weight lost during a performance before they will experience the symptoms of dehydration. Other factors, such as the environment (temperature and humidity), age, gender, overall health, and so on will determine how the body will respond to the lack of water replacement.

Symptoms of Dehydration

As for the symptoms of dehydration, the most common would be a dry mouth and lips, lightheadedness, dizziness, and headaches. Note, however, that not everyone will experience all of these symptoms, and not every symptom will be the same for everyone. It is just enough to alert you of such a condition that you can do something about it before it is too late.

The best way to determine whether you are already dehydrated is to weigh yourself before and after a workout. If the weight that you have already lost has already reached 2% or more of your bodyweight, then you are already dehydrated.

So, how do you prevent this?

Athletes have superior physical fitness. They acquire this through constant practice and training in the right environment. Runners, for instance, will train to acclimatize to the temperature and humidity level on the route that they will have to go through during the race. They spend several weeks to make sure that they are well-conditioned to the same environmental features that they are expecting to experience on the day of the event.

Once they have acclimatized to the mimicked environment, they will gradually increase the length and the pacing of the run to train for endurance, stamina, and speed.

Another way to prevent dehydration is proper hydration. Sufficient fluid intake begins not on the hour or a few minutes before you start the run, but it should be done days prior to the big event. You can’t just empty a huge water container a few minutes before you head out the track and race.

Hydration will also not end after the race or the run starts. It continues throughout the training or the event, and even after it ends. Hydration should, therefore, be a lifestyle and not just a program that you have to go through every run. You need to make sure that your body continuously receives the right amount of fluid from food and drinks available. Just make sure that the fluid sources are of high quality. No alcoholic drinks and unhealthy food sources as they may also affect your overall health.

Overhydration

You may think that if it is just the case, then you will just drink and drink and drink until you don’t feel thirsty. Note, however, that people can also die from excessive water drinking. That happens when the sodium level in the body becomes depleted as the body is holding too much fluid. Such a condition is known as hyponatremia.

This is not surprising since it could really be difficult at times to think about drinking when you are already in the lane or on the road running. That’s the reason why there are smart devices now that has features such as a lap watch that you just need to set to remind you of your next due to drink. Also, if you have one of the best water bottles for  running, it will be easier for you to sip smartly even while on the run.

But how much do you have to drink to stay hydrated?

When and how much you need to take in will be your next concern. As to when experts recommend regulating your drinking. Setting your watch to remind you to drink after every 15-20 minutes is just about the right time to ensure that your body will be provided the fluid that it can use to replace the lost fluid while the remaining body fluid is being used up as you continue to run.

Not only does your fluid intake differs from another person, but environmental, as well as those other factors mentioned will influence how much and when you need to take in replacement fluids. To be sure that your body is properly hydrated drink before, during and after your runs. Find the most appropriate fluid that will encourage you to drink throughout your training and even after you are done with it.

Conclusion

To make sure that you will be at your best any time you need to train or workout, always remember to hydrate. You can easily do this if you bring with you one of the best water bottles for running. You’ll be more encouraged to do it any time you need to as you can easily sip smartly from it. For a better fluid replacement, try coconut water. It’s more nourishing than a sports drink and will easily be absorbed into your body, so you’ll feel refreshed quicker.

 

 

 

A Guide to Choosing the Best Pillow for Pregnancy

Pregnancy can be exciting and troubling at the same time.  You enjoy the moments being pampered as they believe that this will give the baby more satisfying moments inside your belly throughout your pregnancy and even after. However, everyone becomes apprehensive every time something happens to you. Even the slightest change of mood can be an indication that something is going with the baby inside your belly. As a result, everyone makes an effort to please you to please the baby.

Not all of the efforts extended to you and the baby will be enough, however. As your pregnancy progresses, you will still have to endure a number of pains as your body responds to the growing baby inside of your tummy. You gain weight, your body’s alignment changes as well as your body shape. All these happen to compensate for the growing fetus in your belly.

Because of this, tension within the muscles, ligaments, and joints that are supporting your uterus (the part of your body that serves as the baby’s cradle), you will feel pain in most parts of your body. Other factors may contribute to the body aches that you may experience, including hormonal imbalance, the intensity of activities that you do throughout the day, as well as your posture when sitting or lying.

Your bulging belly may keep you from lying comfortably and may cause a lot of pains on your neck, shoulder, back, hips, legs, and even on your joints. If you have one of the best pillows for pregnancy, you may find it easier to shut your eyes and have a peaceful sleep throughout the night, however.

Why is pregnancy keeping you from having the quality of sleep that you need?

Having enough rest every day is crucial, especially for the expecting mother. One study indicated that a pregnant woman who suffers from poor sleep will have a disrupted immune system and is at a greater risk of experiencing birth-related complications. However, a majority of pregnant women experiences a lot of body changes (including psychological and physiological changes) which affect the quality of their sleep.

With the help of a good body pillow, any body pain may be alleviated. As a pregnancy pillow will provide the support that the parts of your body signaling pain may need to maintain the muscles and bones in good position, you will have a totally different sleeping experience. As you discomfort is minimized, it will be easier and quicker for your mind and your body to fall into a relaxed state and, later, to a deep sleep.

A regular pillow cannot be used as an alternative for a pregnancy pillow

If though you can also use your regular pillow for the same purpose, you may not feel the same effect as when you use a maternity or a pregnancy pillow. As mentioned earlier, a pregnancy pillow is designed to suit a pregnant mother’s body. It’s made to follow the contours of your body. It is soft enough to yield to your weight, yet firm enough that you can still feel that it is carrying your weight and not simply allowing it to fall into it.

A pregnancy pillow is also available in different shapes and sizes so that you can pick one that will support the part/parts of your body that needs the support. So, if it’s the part of your neck where you feel the pain, you can use a wedge-type or a circular-type of pregnancy pillow to prop your head and neck on. This will help align your spine and will allow you to feel more relaxed as you rest on your left side.

There are also other types of pregnancy pillows, such as the C-shaped pregnancy pillow, the J-shaped pregnancy pillow, the U-shaped pregnancy pillow, the full-length, the flexible full-length, and so on.

When looking for the best pillow for pregnancy, you should know right away what specific areas of your body you’d like to use the pillow for. This will help you identify the right pillow to buy. Other factors that you need to consider when buying a good pregnancy pillow should also include the type of fillers used to pad the pillow. Note that the materials used will help you determine the level of support that it can provide, as well as the kind of care and handling you need to keep the pillow in perfect shape longer.

You might just want to snuggle up to a few displayed in the store to determine which will best suit your preference. Look for one that is made with a light and breathable fabric as it can be more comfortable to use. Pillows made with a breathable fabric won’t hold much sweat and will allow air to pass through better making it easier for anything trap in between the threads to dry up or be removed easily.

A pregnancy pillow may provide support not only when you are pregnant. You can use it as you desire even after you have given birth. So, if you decide to buy one or a couple of pieces today, you are sure to keep those pillows longer. It could just be one of the best investments that you can make during pregnancy, so don’t delay. Choose the best pillow for pregnancy from an authorized seller who offers effective and efficient customer service.

Tips On How To Manage Your Hydration Levels While Cycling

Many people ride for different reasons. Some ride for pleasure. Others get on their bike at regular times to stay fit or to lose weight. Others, love the sense of accomplishment that winning a race gives. Many others ride a bicycle to go from one place to another either to save cost from commuting or to support a cause (going green). Whatever your reason for riding your bike, there is one thing that you should not forget — bring one of the best water bottles for cycling so you can keep your favorite beverage with you and stay hydrated while on the move.

Why is hydration crucial?

You are quite aware of the importance of water not only to health but to survival. Even the smallest levels of dehydration can affect your overall performance, as well. It can impact how your body will respond to any intermittent temperature changes while en route. As a result, your perception of effort as well as the actual performance level may deteriorate.

One of the biggest mistakes that even experienced endurance athletes make is to fail to prepare. Note that the body requires about an hour or so to distribute any fluid that it has taken in for use by the other parts of the body. If you fail to properly hydrate before stepping on your bike, you are already doomed to experiencing the unnecessary negative effects of unhealthy hydration practice.

Remember that as you become more dehydrated, your blood volume decreases. This happens because 55% of the total blood volume is water (92% of the liquid component of your blood or the plasma is water). To allow your body to increase its work output, it will be forced to work harder. That means your heart rate will increase and your temperature will increase. This condition will limit your capacity to increase your effort level. However, it increases your rate of perceived exertion. As a result, you may lose concentration, skill, as well as accuracy in what you are doing. This can only be corrected if you manage your hydration requirement effectively, before, during, and even after you go for a ride.

Consider other hydration alternatives

The direct answer to this question is “NO.” As you sweat, your body loses more than just water. In fact, you also lose essential elements called electrolytes. These electrolytes are crucial in creating balance in the fluids inside your body.

Fortunately, there are other hydration alternatives that you can have even while on the move. Bring with you a bottle or two of your favorite sports drink to help you replenish any lost fluids and electrolytes while cycling. Taking a bite of healthy snack bars, gels, and other bite-sized snack can also help you in this aspect. Just don’t let 15-20 minutes on the go without taking a sip or hydrating or else your cells, your output, and even your health will suffer in the end.

At this point, it is important to note that there are two major factors that affect how fluid is absorbed in your body. First, is the rate at which the fluid drains or is released from the stomach. Second, is the rate of absorption in the intestine. This is affected by the concentration of electrolytes such as sodium and carbohydrates present in the drink.

Prolonged heavy sweating could result to a significant loss of minerals in the body, particularly sodium. If you just drink water, you can weaken the concentration of the remaining electrolyte minerals in your body. If you decide to gulp down more water, you may experience overhydration which can lead to critical symptoms like seizures, mental disorientation, as well as death. This can also stimulate your kidneys to produce more urine to help keep the concentration levels in your body balanced. That means that your body won’t be able to retain the amount of fluid and essential electrolytes it needs to sustain optimal performance.

Hydrate before, during, and after.

To ensure that your body will exert the best effort while you are on the move, top up before you step on your bike. You also need to look after yourself during and even after the activity. If you are doing an especially demanding event, like joining a tournament, then you should begin managing your hydration a couple of days before, just to make sure that you will at optimum levels.

It is quite easy to overlook your hydration levels after you have finished cycling. However, you should always remember that your body will need to re-energize. So, if you can take on a protein and carbohydrate food source to pair with your favorite beverage, you might as well do that.

Weigh yourself before and after a ride

To effectively manage water loss or gained throughout the ride, weigh yourself before and after an activity. Each kilogram of weight that you lose means a liter or fluid loss. If you add the total amount of fluid that you have consumed during your ride, you will determine if you have lost more fluids or have effectively managed whatever fluid you have lost throughout the ride.

There are so many reasons why you may want to go on your bike from health to practical reasons. As you plan when to go and what cycling activities to participate in, you should always consider the proper hydration plan as well. Remember that hydration management begins days before you start with an effort or activity and should continue even after you have gone off your bike.

To make sure that you can always hydrate wherever and whenever you need to, find the best water bottles for cycling and store your favorite beverage in it. Find one that will allow you to use your bottle longer and will be free of any toxic elements so you could secure a clean and healthy drink that you can smartly access any time you want to.

Reasons Why It Is Important To Wear Comfortable Shoes During Pregnancy

Your feet carry much of your weight throughout the day. Thus, it needs much attention like all other parts of the body, especially during pregnancy. That’s one good reason why you need to find the best shoes for pregnancy that can make your feet, as well as your whole body, comfortable whatever you may want to do or wherever you may want to go.

Treat your feet right

You may think that it’s just okay to wear anything that will make you feel comfortable and that you don’t really need to worry much about how your feet will look on them. However, if you find good fitting shoes that do not really complement what you are wearing, you may just end up feeling unhappy with the whole thing. That can make a very stressful day, specially if you have to wear the same outfit for a whole day. It gets even more challenging because of your condition.

What if you found the right design and look for your sole, but considered checking the quality of the material used in the making of the shoes not necessary? That could leave you loving your shoes but only for a while. All the effort, time, and money that you invested in finding that pair of shoes will soon be wasted and you will have to look for a new pair sooner than you planned.

Shoes are one of the best accessories for any outfit

Any good pair of shoes can be a good indicator of your fashion sense and style preference. It can also be a sour of a discomfort and pain. You may decide to settle for a pair with a more favorable appearance, even if it means that you will suffer from tired and sore feet every time you need to wear those shoes.

You need to consider the weight that your feet have to carry throughout your pregnancy. You should also think about how your feet may look and feel a few months after you have bought those shoes. Remember that expecting moms will experience swelling feet, so you will need to find a pair that will provide more room for your feet, yet hasn’t been too big that it will get cumbersome walking in them.

Your shoes should support a more comfortable pregnancy. Never compromise your health when choosing for the best shoes pregnancy.

As an expecting mother, you already have specific needs that are quite different when you were not yet having a baby. During pregnancy, you think of the best diet as well as the most appropriate supplements that you can take to make sure that you and your baby is provided what you need for a healthy pregnancy. However, many seldom really think about their feet. Have you thought of how many times you needed to look in the mirror to see if you need to retouch your make up? But do you do the same thing with your feet?

You may even think about how your feet may affect your health. Note that wearing uncomfortable shoes can create a negative effect on your personal well-being, body and even your health.

Consider why you should wear a comfortable pair of shoes:

  1. Wearing tightfitting shoes can cause blisters. Having a sore blister forming soles of your feet should make you think of the fit and style of your shoes. If you wear a pair that fits that natural shape of your feet, you won’t end up having a terrible blister after a few hours wearing those shoes.
  2. They start to get on your nerves. Stilettoes, pointy shoes, and all other shoes designed to enhance the look of the feet may look good on your feet. However, they may feel terrible with them on your feet. Some also complain of experiencing a shooting pain between the third and the fourth toe. This happens when the tissue surrounding the foot thickens as a result of frequent use of a tightfitting pair of shoes. The condition is known as Morton’s Neuroma. There are even cases when a surgery needs to be performed to get relief from such painful nerves.
  3. You will soon find corns on the soles of your feet. Wearing uncomfortable shoes will soon give way to the development of corns at the pressure point on your feet. These corns are quite painful. They may also require a treatment which can take several weeks to cure the corns on your feet.
  4. Your feet will soon be forced to protect itself. Tight-fitting creates so much pressure on the feet. As a result, your feet will develop calluses and bunions. They can be painful and quite unappealing. They also don’t just go away easily.
  5. Wearing a good-fitting pair of shoes can help maintain proper foot health, and can improve your body movement. Pressure caused by the weight of your growing bump as well as the ill-fitting shoes can affect the way you move. This happens as the parts of your body from the back down try to compensate for whatever pain or discomfort that you feel. As a result, your movement is affected.

Choose the right match for your feet

It is essential that you always remember the connection between your health and the shoes that you wear. With a special condition that you now have, you have more reasons to find the best-fitting shoes that will provide you a comfortable walk and movement any time you put them on. There is a wide variety of good quality footwear in the market and you will definitely find a good match for your feet without ever having to compromise your health.

Look for a pair that will let your feet to breathe but won’t be out of style. Find one that will also offer a good ankle support, and a pair that will be easier to your knees and your back. For a more comfortable fit, here are a few options: flat-soled sandals, loafers, and mock sneakers.

For more information on how to avoid foot pain during pregnancy, check out Dr. John Pritz’video here.

Challenging you to GET YOUR HEART PUMPING~

It can be so easy to make excuses, no matter WHAT we want to accomplish. Because it’s TRUE that there REALLY IS only so much time in a day… and yes… things REALLY DO come up!

But why is it that it’s easiest to come up with excuses when it’s time to do something for ourselves? Particularly when it comes to NOURISHING and RESPECTING ourselves PHYSICALLY.

So, this week, enough is ENOUGH.

Today, I DARE YOU to see that YOUR EXCUSES — as seemingly justified as they may be! — are only hurting YOU. 

And I dare you to start where you are … and go OUT OF YOUR WAY one more time than you usually do this week to get those healing, FEEL-GOOD ENDORPHINS flowing through an exercise or activity that feels joyful and FREEING to you. 

And when you do, I dare you to notice how GOOD it feels to get your heart pumping… and to be curious about the happy side effects that you experience afterwards, such as feeling more grounded and clearheaded… or feeling more capable and upbeat.

So today and throughout this week, I CHALLENGE YOU to see what you GAIN when you choose to LOSE your excuses and instead, commit to GIVING WHOLEHEARTEDLY to yourself and relishing in the revitalizing benefits … so you can truly start FEELING GOOD again.

–> If you need motivation, this tip will get you going~

You DESERVE this, and so does everyone else in your life!
Let’s MOVE,

Nicole

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Challenging you to PRACTICE R-E-S-P-E-C-T~

MOVING like you love yourself — wholeheartedly– is joyful and deeply cathartic. Last week’s challenge primed you to see just how much you can reduce your suffering and increase those feel-good endorphins through mindful, nourishing exercise that actually detoxes your mind-body-spirit, too.

But it’s SO MUCH MORE THAN THAT. I’ve had a rough month with my health, and the resulting physical restrictions have made me yearn for the mental clarity, physical strength and JOYFUL release that my regular exercise routine gives me. 

Because EXERCISE, to me, is SELF-CARE and an expression of self-love and -support. It’s not about being bikini-ready or having 6-pack abs; in fact, that’s MISSING THE POINT ENTIRELY. 

Instead, joyful exercise is the best kind of MEDICINE — it NOURISHES us, empowering and allowing our bodies to be able to heal from the inside-out and become stronger and more powerful each day, inspiring us to feel more self-confident and -assured in who we are and what we can accomplish, no matter WHAT the obstacles.

So this week, I DARE YOU to be grateful for your physical health and appreciate that without it, you physically COULDN’T be living the fast-paced life you’re living today… never mind living your life to its FULLEST POTENTIAL.

I dare you to stay true to your commitment to MOVE joyfully throughout the week, proactively taking control of your own care with the utmost respect and LOVE.

And what’s more, I dare you to STOP JUDGING YOURSELF and begin to appreciate your body for its STRENGTH and beauty, instead of obsessing over what needs to be “fixed” or hidden. 

So today and throughout this week, I CHALLENGE YOU to EMPOWER YOURSELF to be your own DOCTOR, a proactive AUTHORITY committed to respecting and NOURISHING your mind-body-spirit ONLY with HEALING energy and activities, and soon enough, others will begin to FOLLOW BY YOUR EXAMPLE, and treat you with greater respect and kindness than you’ve ever seen before.

Because you DESERVE NOTHING LESS.
With so much gratitude,

Nicole

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Challenging you to HONOR YOURSELF UNAPOLOGETICALLY~

When you want space instead of a hug after a long day of work, you’re NOT WEIRD or UNGRATEFUL. 

When you tell the waiter you want water with lemon but NO ice because it hurts your teeth, you’re NOT ANNOYING or a JERK. 

And when you would rather read a book instead of accepting a spontaneous invite to meet up with friends, you’re most definitely NOT A LOSER.

Not. At. All.

All this actually MEANS is that you know what you want! and you are committed to HONORING your own desires to create the life that feels best for you!

And isn’t that the point anyway?

So this week, I DARE YOU to give yourself special permission to quit judging yourself and choosing to make your decision to live with honesty and integrity feel so PAINFUL and SELFISH.

And instead of forming an opinion about what your needs and preferences say about you as a person, I dare you to CONGRATULATE yourself for HONORING your desires AND your body-mind-spirit and doing all that you can in your power to nourish yourself in the way that feels best for you.

And today and throughout this week, I CHALLENGE YOU to STAND UP and start advocating for yourself/providing for your OWN needs for a change, so you can reduce your own POINTLESS suffering, and instead, start being your own HERO UNAPOLOGETICALLY, now and throughout your future.

Because, after all, being “SELFISH” is the single most SELFLESS thing you can do. ;)

Here’s to inspiring others with your BOLD declaration of self-RESPECT and -LOVE!
Let’s do this,

Nicole

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Challenging you to HONOR YOURSELF UNAPOLOGETICALLY~

When you want space instead of a hug after a long day of work, you’re NOT WEIRD or UNGRATEFUL. 

When you tell the waiter you want water with lemon but NO ice because it hurts your teeth, you’re NOT ANNOYING or a JERK. 

And when you would rather read a book instead of accepting a spontaneous invite to meet up with friends, you’re most definitely NOT A LOSER.

Not. At. All.

All this actually MEANS is that you know what you want! and you are committed to HONORING your own desires to create the life that feels best for you!

And isn’t that the point anyway?

So this week, I DARE YOU to give yourself special permission to quit judging yourself and choosing to make your decision to live with honesty and integrity feel so PAINFUL and SELFISH.

And instead of forming an opinion about what your needs and preferences say about you as a person, I dare you to CONGRATULATE yourself for HONORING your desires AND your body-mind-spirit and doing all that you can in your power to nourish yourself in the way that feels best for you.

And today and throughout this week, I CHALLENGE YOU to STAND UP and start advocating for yourself/providing for your OWN needs for a change, so you can reduce your own POINTLESS suffering, and instead, start being your own HERO UNAPOLOGETICALLY, now and throughout your future.

Because, after all, being “SELFISH” is the single most SELFLESS thing you can do. ;)

Here’s to inspiring others with your BOLD declaration of self-RESPECT and -LOVE!
Let’s do this,

Nicole

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Challenging you to SPEAK UP~

Throughout this challenge, you’ve gotten to know yourself better, and you have a clearer picture of what really matters to you in your life. You’ve begun to RESPECT yourself and ACCEPT yourself for these things, and maybe you’re not as quick to judge yourself or put yourself down.

—> If you haven’t already — CELEBRATE how far you’ve come! You DESERVE it.

As you’ve noticed, most of our challenges have focused on doing the inner work… in order to create a foundation solid enough for what’s next: creating lasting changes EXTERNALLY — outside of your head! for everyone to SEE! in real life! — that better reflect who you actually are NOW, after such intensive and extensive self-growth and -empowerment. 

Oh. Yeah.

So this week, I DARE YOU to open your mouth and SPEAK UP for yourself and what’s genuinely important to you

I dare you to give yourself SPECIAL PERMISSION to ADVOCATE for yourself, out loud!, with the same VIGOR, ENTHUSIASM and COMPASSION as you do for your respected friends and colleagues.

And what’s more: I dare you to OWN that oh-so-elusive THING that you want so much and use this opportunity to courageously and respectfully ASK for it, knowing that the worst thing that can happen is that you don’t get what you want today. (And that’s no different from where you stand RIGHT NOW, is it?)

So today, and throughout this week, I CHALLENGE YOU to push aside your fears, step into the CONFIDENCE you’ve been so courageously and PROACTIVELY cultivating, and FOCUS that inner faith and perspective into more honestly and meaningfully expressing your re-discovered inner self OUT LOUD, empowering YOU to pave your OWN way to a more deeply fulfilling life.

Speak YOUR truth, “even if your voice shakes!”
They’ll still hear you~

Nicole

Challenging you to SEE YOUR POWER~

Throughout this challenge, you’ve grown and evolved, you’ve faced your demons head-on and you’ve stepped up in ways that you didn’t even know were possible before. And it was all because of YOU and your disciplined and wholehearted efforts.

I bet YOU DIDN’T KNOW how capable you already were.

I bet you didn’t know how STRONG you could really be. 

And I bet you didn’t know how much CONTROL you actually have overEVERYTHING.

But you know it now.

So this week, I DARE YOU to take at least a few moments each day to truly APPRECIATE how far you’ve come — because of your own self-discipline and GRIT — with the support of these challenges and on your own.

I dare you to make a list of HOW MUCH YOU’VE ACTUALLY ACCOMPLISHED, in your personal evolution and outside of your head, in your real life!, so you can begin to comprehend the STAGGERING RESULTS of your deliberate intentions and efforts.

Here are some questions to consider:

  • What, internally and tangibly, have you MANIFESTED in your life through your CHOICE to better your own life, on the inside and out? 
  • What have you BROUGHT ABOUT through TAKING ACTION or SPEAKING UP that you are proud of?
  • What valuable information did your not-so-successful attempts, STRUGGLES or missteps wind up providing on your journey? 
  • How did you choose to use this information to UPLEVEL your life?
  • How has the quality of your life improved or SKYROCKETED just because you decided to stop beating yourself up and start SUPPORTING yourself?

And today and throughout this week, I CHALLENGE YOU to start ACTING like the competent, POWERFUL and CAPABLE person you are RIGHT NOW, choosing to have FAITH in your UNSHAKEABLE ability to handle anything and EVERYTHING that comes your way in the future…  because you’ve ALREADY PROVEN that you can successfully take OWNERSHIP of your life and STEER IT in the direction of your choosing, no matter WHAT stands in your way. 

You ARE your own HERO. 
It’s time you BELIEVE IT.

Nicole

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