How to Become a HIGH CALIBRE WOMAN OF ELEGANCE | How to Increase your Self-Worth | Woman of Elegance

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How can you increase your self-worth? well i welcome you to this episode with two poignant quotes from two renowned people and they go like this: too many people overvalue what they aren't and undervalue what they are that's by Malcolm s Forbes and the second one by mark twain is the worst loneliness isn't to be comfortable within yourself. So, let's kick it off ladies. I get this question a lot many of you want me to discuss how you can increase yourself-worth, your self-esteem and yourself-confidence and I'm glad that this is of importance to you because honestly ladies you cannot level up in whatever way that means to you without these key ingredients.

For those of you who are visiting my channel for the first time, you are so most welcome my name is Vivienne I'm the founder of woman of elegance which is a platform that I've created to help women from across the globe become the most incredibly successful elegant and classy women that they can be. I teach this in a number of ways so i really hope that you'll gain a lot from my self-improvement platform please check my Instagram and my website for more information. I'm sure a lot of you are familiar with the words such as self-worth, self-love, self-confidence, self-esteem and really it just boils down to what you think of yourself not what others think of you. 

What you think and how you feel about yourself so narrowing this down to self-worth. Merriam-Webster dictionary definition defines this as a sense of one's own value as a human being and a feeling that you are a good person who deserves to be treated with self-respect. Now ladies do you honestly feel that you deserve to be treated with the self-respect and the love that you want? How do you rate yourself? how do you value yourself? do you define yourself as a woman of high value or high caliber?

This personal perception of yourself can be either positive or negative the impacts that self-worth has on your relationships of people the relationship with yourself with your family members and etc. Its really important sandy hill quoted self-worth is so vital to your happiness. If you don't feel anything good about you it's hard for you to feel anything good about anything else your thoughts your feelings your actions really offshoots how you think and how you feel about yourself. So many psychologists and other professionals really see that people tie their self-worth to their achievements.

When you achieve something good, you're impressed with yourself, and you feel good about yourself. This in turn enhances your acceptance of yourself and apart from other self-evaluated abilities and achievements people also tie their self-worth down to possessions, good looks their job. their career but ladies think about this there are so many people who have been absolutely gorgeous who have had incredibly successful careers but have battled their whole lives with low self-worth so can your self-worth really be tied to your looks or your achievements.

What is a healthy self-worth having a healthy self-worth really involves acknowledging your capabilities and your limitations. It's about acknowledging the things that you can do well and the things that you can't do. Sowell and not beating yourself up for your past mistakes forgiving yourself for everything that you've done previously and moving on. In doing so you're loving your person and accepting who you are. It's accepting that whether you think you're all that or you're not all that realizing that these things don't define me.

My talents, my bank accounts, my achievements, my accolades whether they're tangible or non-tangible doesn't affect my high opinion of myself and that ladies are what it means to have a high self-worth. Now this might sound little bit controversial knowing that a lot of people do tie their self-worth and their self-esteem even to what they've achieved in the past, but ladies think about this the reason why some people even go suicidal when a business venture or a career goal belly up and they become less successful in life is because they've tied their self-worth and their value to these things. So obviously when these things go wrong, they feel like life is no longer worth living. 

So if our self-worth is tied down to our financial capabilities or our achievements then that means the majority of people will be wallowing himself-pity and self-loathing because they haven't hit the pinnacle of what it is to become incredibly successful in society but unfortunately some women erroneously allow their achievements to become tied to their self-worth so ladies the question is in view of our explanation as to what self-worth is and what it's not. How can a lady who is struggling with low self-worth develop and build highs elf-worth and a high value of herself?

Self-criticism even though it's very necessary for you to evaluate your actions from time to time, ensure that you do not give in to self-condemnation. Being overly critical of yourself can only result in two things: self-loathing and self-pity. Both of these things' ladies are worms that eat away at your self-esteem. Cut that voice of criticism short, whenever it reads its ugly head, it is so important to do this it is so important to maintain that positivity that voice in your head that tells you you're no-good enough or you don't measure up to be anything.

 Good ladies that need to go do not allow your mind to take you in that direction. for example, if you're an assistant at a law firm, it does not mean you're any lesser than a partner you are needed there. Hence the reason why you're employed just by way of example. Ladies you are worth so much more and you have to keep on believing that you cannot become this elegant feminine high value. Ladies if your mind is not aligned to that your wins and your losses in life aren't the determining factors of yourself-worth.

Know yourself ladies a lot of us don't really take the time to evaluate and get to know who we really are. What our wants are, what our dislikes are, what our likes are, what we want to be in life we don't really take the time to really try and understand that some are even afraid to look inside themselves.

 How about you my elegant ladies sincerely can you describe yourself without referring to your job, your accomplishments education etc.  can you really define who you are without mentioning those things. An understanding of who you are really puts things in perspective to help you develop that self-worth understand who you are, who you are not, why you behave, the way that you do your passions, your purpose, your struggles, your fears, habits, mistakes, strengths, weaknesses etc. An honest appraisal of yourself is really essential in pinpointing where you need to work on yourself. A lot of you ladies have asked me to talk about my level up journey and how i got to where i am today and i absolutely will do this for you in the coming months. But ladies I promise you there was once upon a time when i had no self-esteem when my confidence levels were zero i couldn't even look people in the eye because i just i was too shy.

I had no self-worth and i didn't like myself and that is such a far cry from where i am today. So, ladies i promise you if i can do, you absolutely can.You need to start with these steps so having said that let's move on. Love yourself more, it's easier to love someone when you start to accept who they are now that you've accepted who you are begun to love and cherish yourself like never before. Be kind and be generous and be more tolerant of yourself. Self-love ladies is not a selfish act it's simply good stewardship of the only gift you have. Louise hey said something absolutely that gift is you the gift that you are put on this earth to offer other people you are valuable lovely and i absolutely love this quote.

You have been criticizing yourself for years and it hasn't worked try approving yourself and see what happens. Develop your self-worth as you accept and love yourself the more that you will start to develop a higher opinion of yourself your self-esteem will soar naturally, and you'll become more confident in yourself. You'll discover that your self-worth isn't dependent on any external factors or other people's opinion of yourself but on you and you are alone. You are the sole determinant of how you feel about yourself and how worthy and valuable you think you are. You alone hold the key to you owns elf-worth and as Eleanor Roosevelt pointed out nobody can make you feel inferior without your consent.

Become responsible for yourself so we hear a lot about accountability on the internet women that should take accountability for their actions for their past actions which is absolutely true. But this does not mean that you have to punish yourself into thinking that this is all I'm worth. I'm not worth any more than this that's punishing yourself that's not actually takin accountability if you've come from a place of self-loathing how do you expect to transform into this beautiful butterfly into this elegant lady if you keep holding on to your past mistakes it cannot work of course take full responsibility for your life and what happens inside it take charge of yourself. God gave us free will and he's given us the ability to be in charge of ourselves of our destiny.

Change what you can accept, what you can't nobody has the right to influence and have power over your life. Only you can do that exercise authority for yourself and take responsibility for your life. So, ladies i really hope that these points will help you at least take you in the step in the right direction to help you increase your self-worth ladies because I want you to become that high-value woman that you know that you deserve to be. So, in conclusion ladies let's do a quick recap into how you can develop this self-esteem and this self-worth understanding. What healthy self-worth is, your self-worth is not determined by any external factors. shun self-criticism take it easy on yourself ladies you're not perfect and you will not be in this lifetime. Take it easy on yourself love yourself love your imperfections.

Avoid comparing yourself to others, ladies this is so most important. Stop the self-depreciation know yourself embark on a self-discovery expedition. Find out who you are from your own lens and not through what others think of you accept who you are totally embrace who you are and if you want to self-improve. If you want to develop to become this elegant lady at least you know the steps that you need to change in order to do so love yourself more.

If you don't love, you who else is going to? Loving yourself isn't vanity it's sanity. Develop your self-worth following the above steps will really result in an enhanced view of yourself and this will enable you to gradually build up your self-worth become responsible for yourself take charge and rule the world ladies i hope you enjoyed this video and thank you so much for watching.

Early Morning Beauty Tips I Follow That Worked Wonders! | Tips that will transform your life✨

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Good morning, friend, I hope everything is going well so today I'm gonna show you some of my top beauty tips that will transform your morning into a positive confident healthy one. So, if you enjoyed don't forget to like it and let's start with the first beauty tip which is: drinking lemon water first thing in the morning to glow yourself. The benefits I've noticed from drinking lemon water on empty stomach have been amazing one glass of lemon juice every morning will boost your energy, keep you extremely hydrated better your digestion, you're gonna get less sick and recover faster because of the high concentration of vitamin c in it and also in a short period of time my skin started to clear out and it has been looking so much better.      

My next morning beauty tip is doing an eye facial to de-puff your face and eyes we all have those mornings where we wake up feeling extremely tired and a simple way to undo all those bad feelings in seconds is sipping your face in ice water for 15 seconds for two rounds. I love this hack because it works wonders and tightening the skin reducing inflammation and oiliness improves superficial wrinkles and boosts your confidence because if you can do this in the morning you can do anything. If you're like me constantly worry about body odors especially armpit odor and you want to smell fresh all day long all you got to do is to rub lemon juice on your armpits to eliminate bacteria that is causing the smell, I've been doing this trick for years especially when my daring is not preventing me from smelling funny this trick always works.       

So, what I do is to rub some lemon juice all over my underarms and then I let it absorb for two minutes. Once it's done, I take a shower to rinse it all out with soap which is very important and then to finish the routine I applied dear end doing this gives me the confidence that I'm gonna  smell super clean for the rest of the day and that I don't have to worry about any bad smell anymore before taking my morning shower. I love adding a few drops of peppermint oil to the shower floor or to the walls to start my morning super relaxed taking peppermint oil showers in the morning. 

It has made my morning routine so much better the smell is so invigorating that it makes you take deeper breaths which results in helping you to feel calmer and more positive less anxious and if you are congested do this with a hot steam shower to relieve the congestion on your chest it just makes you start your morning feeling super positive. Moisturizing my skin, it is an important step of my morning skincare routine. So, a super useful beauty tip is applying moisturizer on damp skin to boost insane hydration. All I do is to tap with my hands a little bit of water all over my face and then with damp skin I apply my moisturizer and i massage until it is completely absorbed. 

This works wonders because it prepares your skin to absorb better any product. You put on so instead of moisturizer making your skin look oily it actually makes you look plumper and more glows which is what we want to accomplish with moisturizer. Another morning beauty tip is applying moisturizer on the lips to smooth them out with this method your lips are gonna  look super soft and your lipstick is not gonna look cakey at the end of the day. So  what i do is to apply some moisturizer on slightly wet lips then i cover them with a  plastic wrap for two minutes to seal the moisture  and time is up clean out the residue and go  ahead and apply your lipstick chaps tick or gloss and time is up clean out the residue and go  ahead and apply your lipstick chaps tick or gloss and there you go instantly more  plump soft lips to start your morning.       

i have straight lashes and this type of lashes are difficult to hold a curl. So, if you deal with the same my next beauty tip is using aloe Vera gel as a primer to curl your lashes this amazing trick is gonna give you a more natural look as well as make the curl last longer. So, what i do is to put a tiny amount of aloe Vera gel on my fingertip and then with my finger, i comb the gel from the base of my lash and all the way to the tip for a few times and wait for one minute for the gel to dry then i curl my lashes as usual and here's the final result strong curl and kind of fuller lashes that look supernatural.

If you want your perfume to last longer during the day, try the beauty tip of using Vaseline with it. This is super simple but effective all i do is  to apply a light coat of Vaseline on the areas where i want to smell great and then i sprayed my  perfume exactly where the Vaseline is and that's  it this trick makes my fragrance last until the  end of the day which is super nice and also in a way it saves product because i don't need to  reapply or use extra perfume to keep smelling nice. Some mornings i wake up with tire super red eyes. So, to refresh and give my eyes some relief i  use a few drops of clear eye drops to provide some soothing and to enhance moisturization. 

 For the day i like this beauty tip because it makes me instantly look more awake even though I'm not and also less bothered by my eyes because I'm not longer focusing on the irritation and the Un comfortability. And for all the brands I've tried this one keeps my eyes feeling super moisturized all day long.I believe that having a better posture is key and feeling more confidence in yourself. So a beauty tip is to do your best to correct your  posture as much as you can during the day until it becomes your normal posture and a simple method  to adjust your back is by pushing your shoulders  towards the back in this way and you can  literally see the difference that it makes having a more straight posture also this position is more  healthy for your back in general i don't feel like a lot of confidence in myself i tried to plump  my morning routine by doing this kind of things.     

It just makes me believe and feel like I'm ready  for the day that i feel confident about myself and  I'm gonna crush it today and i really hope  that any of these tips you can try them out and you feel the same way i love you guys so much  and i really hope you enjoy this video and if you did don't forget to share some love to me by  subscribing to this channel right here thank you so much for watching and i hope i get to see you  in the next video without either smells so good.

 

I CAN DO IT - Powerful Motivational Speech Video (Featuring Lisa Nichols)

  

I’m on government assistance and I run out of money, and I had to buy pampers for Jelani. And I had $11.42 in the bank. And I remember wrapping my son in a towel for two days. I remember the second day like you said, I had my hand on Jelani's stomach and I said, "Don't worry baby, Mommy will never be this broke or broken again! "And that day, what shifted for me...was, I was willing, and I don't know if this is going to sound crazy, I was willing to completely die to any form of me that I had been so that I could birth the woman that I was becoming.

The reason why a lot of people won't become who they want is because they're too attached to who they've been. And you hear it all the time when people say," I've always been this way! Okay, well, if that's working for you, keep doing that! I knew it wasn't working for me any longer. I had hit my version of rock bottom. So I was willing to let go of everything and everybody. See, another reason why people won't get there is because the doorway is for you to fit through. You're trying to carry everybody else through because you're trying to be 'rescue 911.'And you got to rescue you first. I am much more valuable to my family and to my community because I was willing to let them go. Go through the door myself, teach myself, learn myself, condition myself and then come back and get them. I'm much more valuable to them now.

But I had to go through a window time of 10 years of judgment. You are leaving us, hanging out with white people all the time. "You going to these crazy countries. ""We, we don't know what..."I had to be willing toto allow my conviction to make me inconvenienced. See, we want to grow but we want to stay liked by everybody. I was willing to be my own rescue at the risk of your approval. Most of us aren't like that. Facebook is an example, we want to be liked. Well, I woke up and I like myself today, so your like is extra. My job is to like me first. I was willing to say every day, "Lisa, you like you? "Lisa, are you proud of you? "Lisa, are you playing for loud? "Every day before I checked in with anybody else. I was willing to inconvenience my entire life.

My entire lifeI was willing to disrupt my entire life to buy my future, to buy my possibility, give my dream a chance. See, we're not supposed to tuck our dreams under the pillow when we get up in the morning. We're not supposed to leave them at homeland go and fulfill somebody else's dream. We're not supposed to do that, that's not what we're wired to do. That's not who we are. Your human spirit doesn't care about the economy. The human spirit doesn't care that my son's father went to prison. The human spirit doesn't care what happened to your family. The human spirit doesn't care about the past, that you may have been molested or your family may have been booker you may have been betrayed, or you may have a divorce.

Your human spirit doesn't care about any of that. Your human spirit simply says, "What's our command for tomorrow?" What do you want to create? "It's not keeping score, your brain is keeping score. Because your brain is designed to keep you safe. Your soul, your intuition, your human spirit is designed to make you soar. When you get to the edge, your brain will always tell you to step back It's always going to tell you to step back. Because you can fall. Always, it's going to tell you to step back. Because before you fail, the last time you did this you saw someone else fail.You could hurt, you could be off work, it's going to tell you, it's designed to keep you safe. So you have to be Willington play between your brain and your soul.

And on some days you got to just listen to your soul. And you got to say "I'm going to leap, I'm going to get to the edge. "Most Most people are at the edge and you're standing at the edge and you're standing at the edge and you're standing at the edge and you're watching everyone else fly. That's Pimp My Ride, watch My Crib, all this stuff. You know, watching people's lives on Facebook you at the edge. Watching someone else live, wondering what it's going to be like when you jump without ever jumping. And I'm just here to tell you "Jump! "Because only 3 things can happen. You're either going to jump and fly. Or you're going to jump and fall on something soft. Or you're going to fall down hard. Or you're going to fall down hard. 

Either way you're going to get back up. You already know you got what it takes to get back up. Your greatest fear is not that you will fall, Your greatest fear is not that you will fall, your greatest fear is that you will live a full life and never fly. That you never leaped. You're not afraid of dying. You are afraid of dying before the world sees who you really are. Before they really get your fingerprint. Before they really feel your breath. Before they really get your contribution. Before they really feel you.

That's what you don't want to happen. You don't want to leave this place without us knowing you are here. All I'm doing is giving my dream a chance. And I'm not extraordinary. You don't get off the hook. You don't get to be let off the hook. I'm an ordinary womanhood chooses every day to make one more extraordinary decision. Everything that I need to get back upas have in me if I don't have what I need, I can go get it once I figured that out the world was my like, playground. Like.. the question is just where do I go get it? Oh I don't know about that. Where do I go get it? And...and I don't come from a learning background where I was a great student. I wasn't. You know, my highest grade in school was a C+ and when I got a C+ I did the happy dance and...and so I didn't have a background where studying was natural for me, but when I realized that if I go study something and I learn it I own it, it's mine now man, it was crazy because...all through school I struggled.

I.. the last time I took an English class My English teacher told me I was the weakest write she ever met in her entire life,- Lovely. - Yeah. Lovely. And the same year I took a speech class Lovely. And the same year I took a speech class and my speech teacher, he said, quote unquote Miss Nichols, I recommend you never speak in public, that you get a desk job.- And so I... - That's mean. Yeah. It just, it's just, you know it was It was demotivated people, sad people. Hurt people hurt. Sad people make other people sad. Bottom line. Don't take it persona hurt people hurt. See most people want the convenience of transformation without the inconvenience required- required for transformation, so my grandmother says, and I love to repeat this your conviction which you're passionate about your conviction and your convenience don't live on the same block.

They ain't even in the same zip code. So if you want to have a conviction for something you have to sign up, sign up to be in convenience. We're trying to find convictions and passion and breakthrough on the inside of our box. Ell, when you realize that the box doesn't even exist like someone made up, "Oh, you're playing outside the box "so we all bought into 'there's a box. 'ell, I don't live.. I don't even own a box. I don't even.. I only want to get in your boxlike, Oh you better come out here, because I ain't getting in there, and so when you start thinking like that Tomball of a sudden everything is possible. So I.. you know people.. I disrupt people when I sayYou want to make me extraordinary because it lets you off the hook.

What if the God that we call God, the divine, whatever your faith is. What if there’s no partial?He's not going to give me a hookup and not give you one not going to give me an opportunity and not give you one. I’m just going to go after it. If I die, I'm gonna die on a treadmill like Will Smith said. I’m going to be on the treadmill running. You know, I’m not- I'm just not going to stop because I believe all things are available to us. I’m just willing to go after them. Are you willing? And then that is so disruptive because then you got to make a decision. Because it’s easier to live inside the parameters of well as a black woman well as born and raised in south central well I’m academically... I’m dyslexic, I’m dyslexic I wrote seven books, I’m dyslexic.

So just knowing like, I’m not perfect what I do really well is I manage my imperfection well. And so we’re all waiting for perfect. It’s an illusion that will never come to you and it’s an excuse to never show up and play. Your story is not meant to be your fortress your story is meant to be your fuel. Any story like the fact- the beauty of me being one of the top 1% earners in America is that I was on government’s assistance- Right. - Like that’s the beauty. Like come on, it wouldn’t be a big deal if my family was rich whatever like...I’m supposed to do something. The beauty is that when you show The Little Engine That Could storyline I’m not going to run fast but I ain’t going to stop running I might slow down and have to breathe and catch my breath but I’m not stopping. Because I believe all things are available to all of us and good people should do well because when good people do well good people just do more good in the world.

I’m that same girl who ran track for Dorsey High School who struggled to get into high school. Got kicked out of college because I couldn’t afford to stay-that was on government’s- I’m that same girl. I’m that same girl, I don’t forget her. I’m that same girl, I don’t forget her. I’m also that same woman who runs a multi-million dollar business. I’m also the same woman who has seven best sellers. I own both of those. I own all of i.e. don’t shrink to my greatnessand I don’t live in my saga, my sorrow. If you can own your brilliance while owning your- your imperfections. If you can own your giant while owning your smallness. If you can live in duality constant duality the freedom will be earth shaking if you can live in that.

See, either you don’t want to be as great as you really argand you’re trying to dim your light so that others won’t feel insecure about themselves in your presence. And so you keep playing at 79 watts when you know you’re supposed to shine at 159 watts and you keep checking the temperature of the room to see what the room can handle versus just giving the room you and letting them in but-if your lights too bright then let them put on some shades. Can you give yourself permission to live in the duality of your imperfections and your smallness and what you’re learning and what you still have to learn and what you’re learning and what you still have to learn and your greatness and your brilliance and your light? Can you allow them to coexist and then serve them up to the world? To love you, to see you, to inhale you, to judge you, to leave you, to love you.

You’re just.. some of us are just as afraid of being loved as we are to be left. If you go where you’ve never gone, do what you’ve never done you’ll become the woman and the man you’ve always known yourself to be.

HEALTHY HABITS: 10 daily habits that changed my life (science-backed)

 

Good daily habits can make such a big difference to your overall health and your life. In this video I'm going to share 10 daily habits that have changed my life in different areas such as physical health, emotional health and brain health. Before we dive in I wanted to say a few things, so you know the context. The first thing is these daily habits have been the result of gradual habit forming over the last five years- it's not something that happened overnight. It is difficult to form habits and it does take time.

The second thing - although these habits are daily habits, I don't put pressure on myself to do them every day especially when things get too busy, or things are too overwhelming. Sometimes things slide a little and that's okay. When you're making lifestyle changes it's not about perfection it's about doing what you can and generally, I do try to do these habits at least three to five times a week IN the times that I'm really stressed out because I feel that they do help me stay on track and they do help reduce stress. Anyway, enough with the introduction let's get into the habits.

The first daily habit is that I drink a glass of water as soon as I get up. Will knots as soon as I get up -I brush my teeth, I go to the bathroom and then I have a glass of water. I find that this has made a big difference to energy levels in the morning. When we're sleeping, we're not taking it any water and when we wake up, we can be mildly dehydrated and when we're dehydrated our fatigue levels go up. There is some science behind this - I'll put it in the description box. So, a good thing to do is start your morning by getting enough hydration. I drink galas of filtered water. If I feel like it, I'll add some lemon to it I don't always do that and it's usually at room temperature but if you like warm water that can work too. It really is about personal preference but drinking some water in the morning is a great thing to do for your energy levels. 

Number two Meditate for 10 minutes every day. I used to be very skeptical about meditation when I first started. I didn't really believe in it I didn't think that there was science behind it but there is actually quite a bit of science. It can do things like reduce anxiety, it can help you improve your immune function, it can help reduce pain. There's a lot that it can do I have a few links in the description box but for me the biggest change is mental clarity and I feel much calmer. I am not naturally a calm person I may appear calm on YouTube but am not naturally a calm person. Meditation - years of meditation has gotten me to this point and I really do think that there are a lot of benefits to trying it out. Now if you're a beginner, meditation can seem very daunting, and I have two tips to provide.

 So, the first one is trying to just be very open about meditation in the beginning. The first 10 to 15 sessions for me were very difficult. I didn't know what I was doing, and I felt overwhelmed and I feltlike I was doing it the wrong way. It wasn't until the 15th or 16th session that I really got into it and I started to see the benefit. So, give it time. The second thing is if you are starting out try guided meditation versus meditation where you're just doing it on your own. Guided meditation can really help you stay on track and can really guide you through the process. I use an app called Calm - I highly recommend it. I love it. There is also another app called Headspace which you could try out. Number three I go for a brisk walk outdoors every day.

Now I have to say that I live in Canada, so a brisk walk outdoors everyday does not happen year-round! It doesn't happen in the winter but for the rest of the year I do try to get outside because I find it's such a mood booster to get some fresh air... to get some sunlight and to be out in the greenery and there are studies that show that exposure to greenery is good for your health. As usual, everything's in the description box. Now for me the brisk walk is not just a mood booster - it's also the way I get exercise. I am NOT a gym person I have never been in gym person I just don't enjoy it who knows who the people who enjoy the gym I would love to do that, but I just can't I don't like it so for me getting exercise has to be something that's part of my lifestyle. 

I love going up the walk so I started to make my walks my exercise now the World Health Organization recommends that we get about 150 minutes of moderate cardiovascular activity week or 75minutes of cardiovascular activity a walk can count if your heart rate is high enough so when I'm walking I test my heart rate I have an app on my phone Samsung health is the app that I use and my heart rates usually between the moderate and thicker zone so my walk actually counts as a workout it counts as water and activity.

 

 so that's how I get my 150 minutes of exercise per week through my walk number four in addition to the walk ayah exercise so the walk is great for cardiovascular activity if you're doing a brisk walk or if they're jogging or running but a well-rounded exercise regimen should include more than just cardio I like to include some weight training and yoga but I specifically wanted to talk about weeds there's a lot of women shy away from it especially because they think they're going to look a certain way if the train with weights the World Health Organization recommends at the average adult do at least two sessions a week why is it so important as we age we tenuto lose muscle mass it's a normal part of Aging another normal part of aging is losing bone density.

It happens but we can slow that process down with one thing and that one thing is weight training so it doesn't matter what age you are it could be in your 20s or 30s it's never too early to start preserving your muscle mass and preserving your bone density if you're a beginner you should always speak to a professional learn the proper moves you could do bodyweights or free weights but always speak to someone who knows what they're doing so you don't get injured and then eventually when you know what you 'redoing you could always work at a home that's what I do I am NOT a gym personas I mentioned earlier so I don't go to the gym but I will use free weights and bodyweight exercises at home if you're interested in the exercise channels that I follow I have them in the description box below.

 Number five I try to eat something green every day it's rather embarrassing but I will admit that even as a nutritionist I find it hard to eat greens I did not grow up eating greens so it's a very foreign concept for me but I do understand that they are very nutrient dense and it's a good idea to get some greens on a daily basis especially a variety of greens you are getting a variety of vitamins and minerals if we're interested in nutrient density score that I have one link in the description box below now if you're beginner the easiest way to add greens to your diet really is smoothies I find that that was the best gateway for me to get into the habit of eating greens if you're interested in how to make green smoothies taste better I do have a video on it which I will link in the description box below. 

Number six I eat at least two to three servings of brightly colored fruits and veggies every day this is my bare minimum two to three I usually try to eat more why is it important to eat brightly colored Fruits and veggies well you may have heard of the term eat the rainbow eat the rainbow basically suggests eating fruits and veggies from different colors but different colors mean they have different phytochemicals which mean the have different health properties some phytochemicals can help with cancer prevention some can help with liver some can help with metabolism there's different reasons to have those phytochemicals and it's a good idea to get a variety so I do try to cut at least two to three servings of fruits and veggies from those different groups if you're interested in learning more about eating the rainbow, I have a link in the description box below.

Numbers even I listen to relaxing music every evening as a way to wind down so music has many different health benefits the science is still emerging but what I found very interesting is that nature sounds and relaxing music can help reduce stress it can help reduce the stress hormone called cortisol if you're interested for the science is in the description box so I do try to listen to something that's very relaxing flutes maybe some nature sounds rustling with leaves things like that a waterfall those are all really nice to listen to at the end of the day as a way to wind down and just relax.

Number eight I try to read or learn something new every day and I love to do this because it's something that I truly enjoy but there are other benefits to it especially when it comes to brain health so as we age there is that natural decline in our memories it happens but mental stimulation can slow down that decline so for me it's reading I will like to learn new things for you it could be whatever works for you if you're a reading person read a book fiction and nonfiction both have their benefits if you're not into reading learning a new language on an app such as duo lingo could work or you could watch something every day like short snippets on Ted Ed to learn something new it's all about keeping your brain engaged and stimulated.

Number-9 I try to spend quality time with loved ones every day and I want to underline the word quality time because a lot of us end up spending time with our loved ones but we're on our phones and we're not properly engaged with them they're not really talking to them it's not good communication and this happens to everybody it's just the digital age that we live in I used to scroll on my phone next my husband and I felt like I was spending time with him but that wasn't really spending time so now no phones properly talked to him I spent time with my cats - I find that cuddling a pet or a human - can help you release oxytocin which is known as the cuddle hormone or the love hormone and it can help reduce stress.

 Number 10 I avoid phones in the one hour before bed so I used to be on my phone right before bed and I found it very difficult to fall asleep because my brain was all over the place it was very mentally stimulated and phones also emit something known as blue light and that blue light is something that your brain thinks is they like so when you're on your phone and that blue light is going to your brain your brain thinks it's not time to sleep so it won't produce melatonin very well and it becomes harder to sleep I actually have talked about this in another video on sleep which I will link in the description box below but what I tried to do is I switched my phone off an hour or an hour and a half before bed like flight mode so I don't look at any notifications I don't look at anything and that way I'm actually able to sleep better I hope you find this video useful and you enjoyed it if you liked it give it a thumbs up and don't forget to subscribe because I create videos like every week and before you go let me know in the comment box below what is the one habit that has changed your life I will see you in the next video bye.