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A quote for a Monday

For what it’s worth.. it’s never too late, or too in my case too early, to be whoever you want to be. There’s no time limit. Start whenever you want. You can change or stay the same. There are no rules to this thing. We can make the best or the worst of it. I hope you make the best of it. I hope you see things that startle you. I hope you feel things you never felt before. I hope you meet people who have a different point of view. I hope you live a life you’re proud of, and if you’re not, I hope you have the Courage to start all over again- F. Scott Fitzgerald.

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The Murph Workout: Pushing Limits and Honoring Sacrifice

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In the world of fitness, certain workouts gain legendary status for their physical and mental challenges. One such workout is the Murph, named after Lieutenant Michael P. Murphy, a fallen hero who gave his life in service to his country. This blog post dives into the details of the Murph workout, its origins, and the significance it holds for athletes and military enthusiasts alike.

  1. The Story behind the Murph: Lieutenant Michael P. Murphy was a U.S. Navy SEAL who lost his life in Afghanistan in 2005 during a heroic mission. As a testament to his dedication and bravery, the Murph workout was created to honor his memory. It reflects the intensity and resilience required of military personnel and has since become a symbol of sacrifice and mental toughness.
  2. The Components of the Murph Workout: The Murph workout is a grueling combination of cardiovascular endurance, muscular strength, and mental fortitude. It consists of the following: a. One-mile Run: The workout begins and ends with a one-mile run, simulating the endurance required for military operations. b. 100 Pull-ups: Participants move on to 100 pull-ups, challenging their upper body strength and grip. Different variations, such as kipping pull-ups or modified options, can be used based on individual fitness levels. c. 200 Push-ups: Push-ups follow the pull-ups, targeting the chest, triceps, and shoulders. Breaking them down into sets is common, considering the high repetition count.d. 300 Squats: The workout continues with 300 squats, engaging the lower body muscles. Like the push-ups, breaking them into manageable sets can help maintain intensity. e. One-mile Run: The final push involves another one-mile run, testing endurance and mental resilience.
  3. Scaling and Adaptations: The Murph workout is highly challenging and may not be suitable for everyone, especially beginners or individuals with specific fitness limitations. It’s essential to scale and adapt the workout to individual capabilities, making it accessible and safe. Modifying the repetitions, utilizing assistance for pull-ups, or dividing the workload into smaller sets are common adaptations.
  4. Wearing a Weighted Vest: To further emulate the conditions faced by military personnel, some participants choose to wear a weighted vest or body armor during the pull-ups, push-ups, and squats. This adds an extra challenge, representing the physical and mental burden carried by those in service.

The Murph workout stands as a testament to the courage, sacrifice, and unwavering dedication of Lieutenant Michael P. Murphy and all service members who have made the ultimate sacrifice. Participating in this challenging workout not only pushes physical limits but also serves as a powerful reminder of the sacrifices made by the men and women in uniform. Whether you undertake the Murph for personal fitness goals or to pay tribute, it is an opportunity to honor and remember those who have given their lives for our freedom.

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Protect your peace at all costs

Learn to be done. Not mad, not bothered. Just done. Protect your peace at all costs.

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Think Outside the Box: Non-Traditional Watch Bands

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If you’re someone who works in a job where you wash your hands frequently, like a healthcare worker, chef, or hairstylist, you know the struggle of finding a stylish watch band that can withstand all the hand washing. Many traditional watch bands can become damaged or dirty over time, making them less than ideal for frequent hand washing. However, there are stylish and functional watch band options available that can meet your needs.

One option to consider is a silicone watch band. Silicone is a durable and water-resistant material that can withstand frequent hand washing without becoming damaged or discolored. Silicone watch bands are available in a variety of colors and styles, making it easy to find one that suits your personal style.

Another option is a nylon watch band. Nylon is a quick-drying and water-resistant material that is ideal for jobs where frequent hand washing is necessary. Nylon watch bands are available in a variety of colors and patterns, making them a great choice for those who want a stylish and functional option.

When looking for a watch band that can withstand frequent hand washing, it’s important to consider factors like durability, water resistance, and ease of cleaning. It’s also important to choose a band that is comfortable to wear, as you’ll likely be wearing it for long periods of time.

There are stylish and functional watch band options available for those who work in jobs where frequent hand washing is necessary. From silicone to nylon to leather with a water-resistant coating, there are many materials and styles to choose from.

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Essential oils for health and wellness

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Derived from plants, essential oils are highly concentrated extracts that contain the natural aroma and beneficial properties of the plant they are derived from. Here are some things to know about essential oils:

  1. How They’re Used: Essential oils can be used in a variety of ways, including aromatherapy, topical application, and even ingestion. Some people use diffusers to disperse the oils into the air, while others apply the oils directly to the skin. It’s important to follow proper usage instructions and dilution guidelines to ensure safe and effective use.
  2. Health Benefits: Essential oils are believed to have a range of health benefits, depending on the type of oil and the method of use. For example, lavender oil is commonly used to promote relaxation and reduce stress, while peppermint oil is used to help with digestion and relieve headaches. Other popular oils include tea tree oil, which is believed to have antiseptic properties, and eucalyptus oil, which is commonly used to alleviate respiratory issues.
  3. Safety Considerations: While essential oils can be a natural and effective way to promote wellness, it’s important to use them safely. Some oils can be toxic if ingested, and others can cause skin irritation or allergic reactions if applied undiluted. It’s also important to choose high-quality, pure essential oils from reputable sources, as some cheaper oils may be adulterated or contain synthetic fragrances.
  4. Individual Variations: It’s important to note that everyone’s experience with essential oils may be different. While some people may find a particular oil to be helpful for a certain condition, others may not experience the same benefits. It’s important to experiment and find the oils that work best for you.

Essential oils can be a natural and effective way to promote health and wellness. However, it’s important to use them safely and choose high-quality, pure oils from reputable sources. With proper use and experimentation, essential oils can be a valuable addition to your wellness routine.

doTERRA Breathe

  • Proprietary blend includes Laurel Leaf, Cardamom, Peppermint, Eucalyptus, Melaleuca, Lemon, and Ravensara
  • Maintains clear airways and breathing
  • Supports overall respiratory health
  • Perfect for nighttime diffusion, allowing for a restful sleep

doTERRA Diffuser

  • Substantial mist output helps purify and humidify the air.
  • 1, 2, and 4 hour diffuser settings. Optional LED light.
  • Ultra-fine mist reaches up to 330 square feet
  • Simple, 3-piece diffuser is easy and convenient to use

doTERRA On Guard Essential Oil Protective Blend

  • Features a combination of Wild Orange, Clove Bud, Cinnamon, Eucalyptus, and Rosemary essential oils
  • Formulated to support healthy immune function
  • Protects against environmental threats
  • Safe for use on countertops, as a non-toxic cleaner, or to purify the air though diffusion

doTERRA Essential Oils

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The practice of daily affirmations

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Daily affirmations are powerful tools that can help you cultivate a positive mindset and achieve your goals. Affirmations are positive statements that you repeat to yourself every day, with the intention of influencing your subconscious mind to believe and act on them. By practicing daily affirmations, you can transform your thoughts, feelings, and actions, and ultimately create a more fulfilling and successful life. We will discuss the benefits of daily affirmations and provide some examples to help you get started.

Benefits of Daily Affirmations

  1. Boost Your Confidence: When you repeat positive affirmations, you’re telling yourself that you’re capable, confident, and deserving of success. This can help you build self-confidence and self-esteem, which are crucial for achieving your goals.
  2. Reduce Stress and Anxiety: Daily affirmations can help you reduce stress and anxiety by focusing your mind on positive thoughts and feelings. They can also help you shift your perspective from negative to positive, which can help you cope with challenging situations more effectively.
  3. Improve Your Health: Research has shown that daily affirmations can have a positive impact on physical health by reducing stress, improving sleep quality, and boosting the immune system.
  4. Increase Your Productivity: By focusing your mind on positive thoughts and goals, daily affirmations can help you stay motivated and focused, leading to increased productivity and success.

Examples of Daily Affirmations

  1. I am confident, capable, and worthy of success.
  2. I am grateful for all the blessings in my life.
  3. I am healthy, strong, and full of energy.
  4. I am worthy of love and respect.
  5. I am a powerful creator and manifest my dreams with ease.
  6. I trust the universe to guide me toward my highest good.
  7. I release all negative thoughts and emotions and embrace positivity and abundance.
  8. I am grateful for the present moment and excited for the future.
  9. I am surrounded by love, joy, and peace.
  10. I am worthy of happiness and fulfillment.

How to Practice Daily Affirmations

  1. Choose a few affirmations that resonate with you and write them down.
  2. Find a quiet and comfortable place where you can relax and focus on your affirmations.
  3. Repeat your affirmations to yourself, either silently or out loud, for a few minutes each day.
  4. Visualize yourself living your affirmations and feel the positive emotions associated with them.
  5. Make daily affirmations a part of your morning or evening routine to create a habit.

Daily affirmations are a simple yet powerful tool that can help you cultivate a positive mindset and achieve your goals. By focusing on positive thoughts and emotions, you can transform your life and create a more fulfilling and successful future. So start practicing daily affirmations today and watch as your life transforms before your very eyes.

For your library:

Are you ready to make some BIG changes in your life? Let’s set some goals together and begin using Daily Positive Affirmations to manifest them and make some changes in your life starting today!

In 365 Days of Positive Affirmations you will learn:

  • Why affirmations work
  • How to use affirmations
  • How to set some BIG goals for your future and how to make a plan to achieve them
  • How to set some daily goals for your present happiness
  • Daily affirmations for wealth, health, success, confidence, independence, self-esteem

In this book, you’ll discover:

  • A newfound love: With affirmations to promote self-love and a positive mental attitude, rediscover all the beautiful parts of you every day.
  • Simple and effective: There’s no need for fancy equipment or extra steps, all you need is yourself and this book to guide you! A simple, budget-friendly, and effective way to boost your morale.
  • Get creative!: Feel free to mix and match the affirmations to formulate the best possible combination for you. Say and hear exactly what you need.
  • A good start and end: Begin and end your day in the best way possible with enough daily and nightly affirmations to last you an entire year!

Affirmation cards:

Each of the 100 inspirational cards contains one powerful affirmation on the front, and 1-3 accompanying thought-provoking questions on the back. It gives yourself a daily dose of positivity, helps you to maintain positive attitude, immerse in relaxation, build up inner strength, get rid of false belief.

  • 52 Mindfulness cards affirmation cards and self calming cards perfect to help you relax
  • 52 Card Deck Unique affirmation cards to help promote mindfulness and stress relief!

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Discovering the Hidden Gems of State Parks

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A Guide to Adventure…

National parks may get all the fame and glory, but state parks have their own unique charms and surprises waiting to be discovered. With over 10,000 state parks across the United States, there’s no shortage of adventure to be had. Here are some of our favorite hidden gems that you should definitely check out:

  1. Dead Horse Point State Park, Utah: With breathtaking views of the Colorado River and the red rock canyons of Utah, this park is a photographer’s dream. The park gets its name from a legend that cowboys left a group of horses stranded on the point, where they died of thirst within view of the Colorado River.
  2. Silver Falls State Park, Oregon: This park is home to ten waterfalls, including the majestic South Falls, which plunges 177 feet into a pool below. You can hike the Trail of Ten Falls to see them all, or take a shorter hike to get a closer look at South Falls.
  3. Devil’s Lake State Park, Wisconsin: This park is a popular spot for swimming, fishing, and camping, but it’s also home to the Devil’s Doorway, a natural rock formation that resembles a doorway. Legend has it that it was created by the devil himself.
  4. Custer State Park, South Dakota: Home to a herd of over 1,500 bison, this park is a must-visit for animal lovers. You can take a scenic drive through the park and see bison, pronghorns, and other wildlife up close.
  5. Letchworth State Park, New York: Known as the “Grand Canyon of the East,” this park boasts stunning views of the Genesee River gorge, as well as several waterfalls and hiking trails.
  6. Palo Duro Canyon State Park, Texas: This park is home to the second-largest canyon in the United States, and offers opportunities for hiking, horseback riding, and camping. You can also catch a performance of the outdoor musical drama “Texas” during the summer months.
  7. Caddo Lake State Park, Texas: This park is home to the largest cypress forest in the world, and is a popular spot for canoeing and fishing. The lake is also rumored to be haunted by the ghost of a steamboat captain.

Whether you’re looking for natural beauty, wildlife, or a bit of history and legend, state parks have something for everyone. So next time you’re planning a weekend getaway or road trip, consider adding a state park to your itinerary.

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Please wear sunscreen

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Wearing sunscreen is one of the most important things you can do to protect your skin from the harmful effects of the sun. The sun’s UV rays can cause skin damage, premature aging, and even skin cancer. Here are a few reminders why wearing sunscreen is so important:

  1. Protection from UV rays: Sunscreen provides a barrier against the sun’s harmful UV rays, which can cause skin damage and increase your risk of skin cancer.
  2. Prevents premature aging: Sun damage can cause premature aging, including wrinkles, fine lines, and age spots. Wearing sunscreen can help prevent these signs of aging and keep your skin looking youthful.
  3. Reduces the risk of skin cancer: Wearing sunscreen regularly can significantly reduce your risk of developing skin cancer. According to the American Academy of Dermatology, wearing sunscreen with an SPF of 30 or higher can reduce your risk of developing skin cancer by up to 50%.
  4. Can be applied easily: Applying sunscreen is a quick and easy step in your daily routine. Choose a sunscreen that works for your skin type and can be easily incorporated into your morning routine.

Remember to apply sunscreen every day, even when it’s cloudy outside, and reapply every two hours if you’re spending time outdoors. Protecting your skin now can help prevent skin damage and keep it looking healthy and beautiful for years to come.

The two best ingredients in sunscreen are:

  1. Zinc oxide: Zinc oxide is a physical blocker that reflects and scatters UV rays away from the skin. It provides broad-spectrum protection against both UVA and UVB rays and is highly effective at preventing sunburn and skin damage. Zinc oxide is also gentle on the skin and is less likely to cause irritation or allergic reactions than chemical sunscreens.
  2. Titanium dioxide: Titanium dioxide is another physical blocker that works in a similar way to zinc oxide. It also provides broad-spectrum protection against UVA and UVB rays and is highly effective at preventing sunburn and skin damage. Like zinc oxide, titanium dioxide is gentle on the skin and is less likely to cause irritation or allergic reactions than chemical sunscreens.

Both zinc oxide and titanium dioxide are natural minerals that are safe and effective for all skin types, including sensitive skin. When choosing a sunscreen, look for products that contain at least one of these ingredients and have an SPF of 30 or higher. Applying sunscreen regularly and as directed can help protect your skin from the harmful effects of the sun and reduce your risk of skin damage and skin cancer.

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5 Tips for Daylight Savings

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1. Gradually adjust your sleep schedule: In the days leading up to the daylight saving time change, try to go to bed and wake up 10-15 minutes earlier each day. This will help your body adjust gradually to the time change, making it easier to wake up and fall asleep at the right times.

2. Get plenty of natural light: Exposure to natural light can help regulate your body’s internal clock and improve your sleep quality. Try to get outside for a walk or spend time near a window to get natural light during the day.

3. Have a dance party: Instead of focusing on the negative aspects of losing an hour of sleep, embrace the extra hour of daylight in the evening and have a dance party with your friends or family. Get moving and have some fun to help combat any feelings of fatigue or sleepiness.

4. Take a power nap: If you’re feeling particularly tired or groggy during the day, take a power nap to give yourself a quick energy boost. Just make sure to keep it short (no more than 20-30 minutes) to avoid disrupting your sleep schedule later on.

5. Be patient with yourself: It may take a few days for your body to fully adjust to the time change. Be patient with yourself and give your body time to adapt to the new schedule. Try not to stress too much about any temporary changes in your sleep patterns, as this can make it harder to fall asleep.

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Just Enough Grace For Today

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In a world that can often feel overwhelming, it’s important to remember that sometimes all we need is just enough grace for today. The concept of grace is often associated with forgiveness and compassion, but it can also be a reminder to give ourselves and others the space to make mistakes and learn from them. We’ll explore the idea of just enough grace and how it can help us navigate our daily lives with greater ease and self-compassion.

What is Grace?

Grace can be defined as a kind of unmerited favor or gift that is freely given. It’s often associated with spiritual or religious beliefs, but it can also be thought of as a mindset or attitude that emphasizes compassion, forgiveness, and generosity. Grace can be directed towards ourselves or others, and it can help us let go of negative self-talk, judgment, and resentment.

Just Enough Grace for Today

The concept of just enough grace for today emphasizes the idea of taking things one day at a time. It’s easy to get caught up in worrying about the future or dwelling on past mistakes, but by focusing on the present moment and giving ourselves just enough grace to get through the day, we can reduce stress and anxiety and cultivate a greater sense of peace and contentment.

So what does just enough grace look like in practice? Here are some ideas:

  1. Letting go of perfectionism. Instead of striving for perfection in everything we do, we can give ourselves permission to make mistakes and learn from them.
  2. Practicing self-compassion. When we’re feeling stressed or overwhelmed, we can offer ourselves words of encouragement and comfort, rather than berating ourselves for not being “good enough.”
  3. Being kind to others. When we extend grace to others, we create a more positive and supportive environment for everyone. This can mean being patient with someone who is struggling, or offering a helping hand when we see someone in need.
  4. Embracing impermanence. Change is a constant in life, and by accepting that things are always in flux, we can let go of the need to control everything and instead focus on what we can do in the present moment.
  5. Prioritizing self-care. Taking care of ourselves physically, emotionally, and mentally is essential to cultivating resilience and inner strength. This might mean setting boundaries, practicing mindfulness, or engaging in activities that bring us joy and fulfillment.

Just enough grace for today is a powerful mindset that can help us navigate the ups and downs of daily life with greater ease and self-compassion. By embracing imperfection, practicing kindness and self-care, and focusing on the present moment, we can cultivate a greater sense of peace and contentment, even in challenging times. So the next time you’re feeling overwhelmed, remember that sometimes all you need is just enough grace for today.

Grace Eventually

“Grace (Eventually): Thoughts on Faith” by Anne Lamott. In this collection of essays, Lamott reflects on her own experiences of grace and how they have shaped her understanding of faith. She writes with humor and honesty about the messy, imperfect nature of life, and how grace can help us find meaning and purpose even in the midst of difficulty.

The Art of Grace On Moving Well Through Life

“The Art of Grace: On Moving Well Through Life” by Sarah Kaufman. In this book, Kaufman explores the idea of grace as a way of moving through the world with poise, elegance, and compassion. She looks at how grace can be cultivated through practices like dance, meditation, and mindfulness, and how it can help us navigate the challenges of everyday life.

“Just Enough Light for the Step I’m On” by Stormie Omartian. In this book, Omartian explores the concept of taking life one step at a time and trusting in God’s grace to guide us through the journey. Through personal stories, biblical teachings, and practical advice, she encourages readers to embrace grace, forgiveness, and faith as they navigate the challenges of daily life.

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