3 IMPROVE YOUR BRAIN FUNCTION
Walking doesn't just make you more creative, it actually improves cognitive function overall. This means walking is good for your noggin in general. In fact regular walking regimens may reduce the risk of dementia. 

​2 COMBAT LONELINESS
Maybe you're like me and have a hard time meeting new people. I'll be honest. I have a really hard time making new friends. I'm very introverted. I have had a primarily self-directed job for a decade. My entire family lives elsewhere. And, I have moved to a new town several times in the last 7 years. The pandemic certainly did not help. It can be excruciatingly lonely at times (...  BTW do you want to grab lunch with me).  But one way I bust out of my loneliness bubble in the middle of the day is to go for a walk. I get to say hello to my neighbors, meet people's dogs, and generally remind myself that the world is much bigger than the thoughts in my head.  

1 IMPROVE YOUR HEART HEALTH
Walking is considered steady-state cardio. There are many ways to improve heart-health and steady-state cardio is just one of them. The benefit here is not about calorie burn or improving your recovery times. Steady-state cardio is about building endurance. Essentially you are introducing the concept, to your heart which is a muscle, that it can sustain elevated work for longer and longer periods of time. Because your heart is a muscle it adapts like other muscles of your body by getting stronger by adapting when encountering repeated stimulus over time.

Let's take a walk in my recent walking mediation on my podcast Personal Practice. 
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I hope you enjoy this conversation!
XO,
Julia

P.S. if you want to connect and tune in with Kat follow her on Instagram for incredibly supportive, insightful, and compassionate content. ​

Can you do it all?
​
No.

There is NO productivity tip that will turn you into a super human.
Nope. None. Nada. 

Yes, you can give have empowering and purposeful work,  and yes you can have passions and interest. You absolutely can (and MUST) nourish and exercise your body. And of course you've got to take care of your family.

But take a moment to look at your list. Because I have got to tell you most of us have our list so far out of whack that no wonder we feel like frenzied f-ck ups!

If you're juicing all you can out of life but still aren't satisfied trust me I know what that feels like. And like so many people you just might be stuck on the hedonic treadmill. 

Here's the jist. If you're going to find more satisfaction in life you have got to start disappointing people immediately. And sometimes the person you are disappointing is the fake, unattainable version of yourself that you've been constructing in your mind. With the highlight reels of people's lives (ahem: social media) blasting away at us 24/7 and a world that seems to speeding up resource consumption at a break-neck speed, it's not our fault that we have unrealistic expectations of ourselves. BUT it is our responsibility to recognize the trap and immediately begin to untangle ourselves.

Maybe you're asking yourself, "How do you maintain the balance pursuing your passions and maintaining a healthy body and mind, and a thriving home life?"

News flash. Balance is a myth. And doing it all is a trap. 

There are seasons for all things. So if you are hoping to raise 4 kids, launch a multi-million dollar business, run a marathon, and travel the world all at the same time - it might be time to get very good at disappointing people.

Here aer some strategies, habits, and insights  that you need to employ NOW if you want to move from FOMO & frenzied into YOLO & loving life.

• Know your highest values, and say NO to anything that doesn't fit. This one is simple but not always easy. That's why I employ a simple test.
  • STEP 1: Set a timer for 60 seconds. Write down as many words as you can that answer this prompt. "_________ makes life worth living."
  • STEP 2:  Set your timer again for 60 seconds. Cross out as many words as you can as quickly as you can until you get down to 3-5 top words on the list.  The key here is to go with your gut. Don't overthink what you're crossing out. Let your instinct lead you.
  • STEP 3: Write your final 3-5 words at the top of a blank piece of paper. Then journal on the following prompt. "What in my life upholds these things? What is taking away from these things?"
• Remember your health is your #1 asset. If you don't have time to exercise and eat right you need to get real about anything that is getting in the way (this might include kids' activities, side hustles, or responsibilities you've volunteered yourself for that no longer fit).
  • ACTION ITEM #1:  Schedule (3) 45- Minute workouts into your week as appointments in the same manner you might schedule a meeting at your child's school or a conference call with colleagues.
  • ACTION ITEM #2:  Many grocers allow for online cart building. Make a list of healthful foods that you LOVE and add these items to an online shopping cart and save the list. This way every time you go to shop for groceries you will have a pre-programmed list of foods that you not only love to eat, but also offer nutrition to serve your amazing body. 
• Show Love to Your Future Self. This one can be hardest, but it helps if you work backwards keeping in mind the values exercise from up top. Imagine yourself 5, 10 ro 20 years into the future. Get clear on now what you want to have accomplished but rather how do you want to FEEL. From there reverse engineer steps that you might need to take to allow yourself to come closest to that feeling NOW. Often we find that not much needs to be ADDED to life rather we have to start pruning out what isn't working. This can mean disappointing your boss, perhaps reframing some expectations you put on yourself, or getting real with a loved one or spouse about a lingering issue. 

If you want to do it all — grow your business, show up for your family and friends, and nourish your own wellbeing — you have to start disappointing people including the self you thought you had to be in order to please the true self you already are.