Practise Gratitude

Let go of the past

Surround yourself with the right people

Meditate

Use Affirmations

 Everyone needs a healthy dose of inspiration on their way to achieving success. Success is not always a straight line, sometimes, we encounter setbacks, disappointments, and failures. We have curated 17 quotes about achieving success to give you that extra boost you need today. Hope you find wisdom, inspiration, and courage to go for your dreams.  

''Try not to become a person of success, but rather try to become a person of value.'' Albert Einstein

''I have not failed. I have just found 10 000 ways that won't work.'' Thomas Edison

''The whole secret of a successful life is to find out what is one's destiny to do, and then do it.'' Henry Ford

''Just when the caterpillar thought the world was ending, he turned into a butterfly.'' Proverb

"Start where you are. Use what you have. Do what you have. Do what you can.'' Arthur Ashe

''Success is the sum of small efforts,  repeated day-in and day-out.'' Robert Collier

''We become what we think about most of the time, and that is the strangest secret.'' Earl Nightingale

''Though no one can can go back and make a brand new start, anyone can start from now and make a brand new ending.'' Carl Bard

''Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them.'' Vaibhav Shah

''Never mistake activity for achievement.'' John Wooden 

''Successful people do what unsuccessful people are not willing to do. Don't wish it were easier, wish you were better.'' Jim Rohn

''We tend to overestimate what we can achieve in short periods of time and underestimate what God can do with a man or woman over a lifetime.'' Dr Roy Patterson 

''Every time you encounter an impressive achievement, ask, what did it take to make that happen? Scratch the surface on any significant accomplishment - you will find grit.'' Paul Stoltz 

 ''Don't be afraid to give up the good to go for the great.'' John D Rockefeller

''If you set your goals ridiculously high and it's a failure, you will fail above other people's success'' James Cameron

''All progress takes place outside the comfort zone.'' Michael John Bobak

''Definiteness of purpose is the starting point of all achievement'' Clement Stone 

It should come as no surprise that the habits we form will determine our success or failure. After all, habits already dictate a lot about our lives. That’s why it’s so important to create good habits to achieve goals so that we can reach our fullest potential.

 What’s even more interesting is the fact that these same good habits can help us to stay motivated when it comes to realizing our goals. 

Let’s look at some examples of good habits that can help us achieve our goals:

 1. Write down your goals

 2. Visualize your goals

Take some time to write down a picture of how the goal will look like when it is accomplished. For example, if your goal is to lose weight, imagine how you will look when you have lost weight in your new slim-fitting clothes. 

Paint this picture in your mind every morning as you say your affirmations.

Learn how to achieve your goals with the Goal setting guide and workbook bundle. Click here to download.

3. Revisit the reason you’re doing what you do. 

 4. Be proactive. 

 5. Focus on the small stuff. 

If you’re dealing with a big goal, such as some serious weight loss, it’s easy to lose your motivation when it feels like you’re not making progress. 

Having small goals gives you milestones to celebrate and builds motivation back. 

These kinds of goals come from small changes, like planning to eat a little differently (cutting carbs for example), or in taking the stairs instead of using the elevator.

6. Surround yourself with people who motivate you. 

That is an easy habit for you to build, in that it involves choosing a little more carefully what company you keep. 

Building a habit of meeting with this group regularly not only keeps you motivated but has the added benefit of cementing relationships with those around you.

7. Take care of yourself.

If you’ve ever been sick you know it’s impossible to be productive, or even to have a positive attitude when you’re not feeling good. That’s why it’s so important to take charge of your health.  

Setting up some healthy habits such as going to the gym more often, or making changes in your meal plan to stay motivated longer just because you’re feeling better when your body is in sync. Your improved health makes this a win-win all the way around.

Building good habits is an awesome way to stay on track to reach your goals. The best part? As with any habit, if you do it enough, you’ll wind up acting without thinking, making motivation an automatic part of your life. 

Learn how to achieve your goals with the Goal setting guide and workbook bundle. Click here to download.

Walking has all sorts of health benefits including the ability to help lower your blood pressure and strengthen your heart. Many people at risk for stroke and heart disease are overweight, unhealthy, and have a hard time exercising. Thankfully walking is an easy, low-impact exercise to lower blood pressure that almost anyone can do.

Start where you’re at. Just put on your shoes and head out there. If all you can do is walk for five to ten minutes, start there. It’s a great start and that’s a lot more exercise than you’ve been getting. Stick with it for a week and then see if you can make it for 15 minutes.

If you can go for a 30-minute walk, start there. Pick up the pace, walk briskly and after a week or two, try to go for 45-minute walks. Or break up your walking workout into 3 shorter sessions interspersed throughout your day.

If you have any health conditions and in particular, if you’re suffering from high blood pressure and are at risk for heart disease, discuss your walking plans with your doctor. The two of you can come up with a plan that’s appropriate and safe for you.

Getting out and walking will help you on several different levels. The act of walking itself, particularly if you can go for a walkout in a pretty park is very relaxing and will lower your blood pressure soon after the walk. That’s a terrific benefit of walking and something that will help you feel better right away. But the benefits don’t stop there.

Regular exercise will strengthen your heart. Remember your heart is a muscle and going for a brisk walk works out more than your leg muscles. As you work out your heart, it gets stronger and better at pumping blood through your body. 

And as you strengthen your muscles and your body overall, you are likely losing body fat. That’s good news for your blood pressure long-term. All it takes is heading out there for a short little walk each day. As you get stronger those walks will get longer and you may even give swimming or riding your bike a try.

A healthy diet, regular exercise, and losing weight are some of the most effective ways to reduce hypertension regularly. Add to that the fact that walking helps you destress and it’s no wonder that walking regularly has such beneficial effects on your health. Ready to get started? Put on your shoes and go for that first walk.

Setting aside some time to go for a 45-minute walk isn’t always easy. We all live busy lives and between family and work, fitting in a workout isn’t always possible. 

What if I told you that you didn’t have to dedicate a set block of time for your walking workouts? What if you could get the same health benefits by working in a little more activity here and there throughout your day?

 And what if there was a fun little gadget that helped you stay motivated to work out more?

There is and it’s called a pedometer. You can pick up an inexpensive model at your local superstore or order it from Amazon. Or you can go with something a little fancier like a Fitbit for example. 

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But before you head out to spend any money, check your smartphone. Many models have a pedometer built-in. All you need to do is download a free app and you’re good to go.

The pedometer will track how many steps you take on any given day. It will also track how many minutes you’ve spent being active and how many miles you’ve walked. 

In other words, it keeps track of how much exercise you get during your day. And the good news is that it doesn’t matter if you head out after work for a 45-minute walk, or if you work out in little spurts here and there throughout the day.

Maybe you start your day by parking a little further away from the office and walking a couple of hundred extra steps. Then you take a quick stroll during your lunch break. 

You wrap up your day by walking around the park while your kids play. And just like that, you’ve gotten your exercise in without having to block out any additional time.

Give it a try. Put on a pedometer, or start tracking with that phone you’re always carrying around anyway and see how much you’re walking around any given day. From there, try to get a little more active as time goes by until you hit your stepping goal. 

For most of us 10,000 steps per day is a good long-term goal, but if you’re feeling more ambitious than that, go for it.

Keeping track of your steps is very motivating. Looking at your pedometer and realizing you’re 2,000 steps away from your daily goal may be just the motivation you need to head out for that after-dinner stroll.

This is a disorder in women in which tissues that normally lines the uterus called the endometrium grow outside the uterus on the ovaries, fallopian tubes, and the tissue lining the pelvis.

Sign and symptoms of endometriosis 

• Painful periods: This severe pain may begin before and well into the period
• Abnormal periods: This may be heavy bleeding during periods, irregular periods, or spotting.
• Pain during sexual intercourse in the back, lower abdomen, pelvis, rectum, or vagina
• Adhesions i.e. tissues binding the pelvic organ together
• Pain with bowel movement or urination
• Infertility
• Fatigue and tenderness
• The severity of the symptoms doesn’t indicate the degree or stage of the condition. Some may have a mild form of the disease and experience agonizing pain while some people may have a severe form and experience little or no symptoms.

Diagnosis of endometriosis

The symptoms of endometriosis can be similar to symptoms of other conditions like ovarian cysts and pelvic inflammatory disease. Your doctor will do one or more of the following.

• Take a detailed history of your symptoms and family history of endometriosis.
• Physical examination
• Your doctor may use a transvaginal or abdominal ultrasound to produce images of your organs to identify cysts associated with endometriosis.
• Laparoscopy: A minor surgery is done to view the lesions and remove them at the same time.

Stages of endometriosis

There are four stages of this condition

Stage 1: Minimal

Small lesions, shallow endometrial implants on the ovary

Stage 2: Mild

Light lesions and shallow implants on the ovary and pelvic lining.

Stage 3: Moderate

Deep implants on the ovary and pelvic lining.

Stage 4: Severe

Deep implants on the pelvic lining and ovaries. Lesions on the Fallopian tubes and the bowel

Treatment of endometriosis

Endometriosis has no cure but its symptoms can be managed. Treatment options include:

Pain medication

Hormonal therapy 

This helps to reduce pain, regulate the hormonal changes that promote tissue growth occurring during endometriosis. These hormonal treatments include:

• Hormonal contraceptives like birth control pills, patches, and vaginal rings can reduce or eliminate pain in severe endometriosis. They work by preventing the monthly build-up of the endometrial tissue.
• Gonadotropin-Releasing Hormone(GnRH) agonists and antagonists – These block production of estrogen which is responsible for the development of female sexual characteristics. Blocking estrogen prevents menstruation and leads to artificial menopause.

Conservative Surgery

This is done to remove abnormal endometrial growths without damaging the reproductive organs.

Hysterectomy

This is a rather radical treatment and you should seek a second opinion before agreeing to this especially if you want to have children.

Do you suspect your symptoms may indicate endometriosis? Consult your doctor as soon as possible for proper diagnosis and management.

Endometriosis: Symptoms, treatment, diagnosis. (n.d.).
obgyn.ucla.edu/endometriosis

Facts about endometriosis. (n.d.).
endometriosis.org/resources/articles/facts-about-endometriosis/

Endometriosis. (2019).
womenshealth.gov/a-z-topics/endometriosis

There are a lot of good reasons to go for a walk. It’s fun, it’s relaxing and most important it’s good for your health. But what exactly are the health benefits of walking?

Walking Gets You Outside In The Fresh Air and Sunshine

No matter how fast or slow you walk, walking gets you outside and in the fresh air. This alone will make you feel better as your body absorbs oxygen and sunshine. Both are important for your health and well-being.

You will find the air quality outside will be much better than the air inside your house. Of course, the sunshine outside will help your body produce all the Vitamin D it needs.

Walking Can Help You Get To And Maintain A Healthy Weight

Walking particularly at a quick pace and doing it regularly can help you get to and then maintain a healthy weight. Yes, you still need to watch what you eat and aim for a healthy diet, but walking can be another tool to help you drop the extra weight.

The nice thing about walking when you’re overweight is that you burn a lot of calories, even on short and slow walks. As you start to lose weight, your overall strength and endurance increases, allowing you to walk longer, further, and faster.

Walking Improves Your Sense Of Balance And Coordination

As you walk, particularly when walking over rougher terrain, you’re also working on your sense of balance and coordination. Just getting in the habit of going for a daily walk will help. But you can work even more on your sense of balance by moving your head around. Turn your head to the right and left as you walk for a count of 30. Then move your head up and down for a count of 30. Doing these simple exercises once or twice as you walk each day will be of great benefit.

Walking Strengthens Your Bones and Muscles

Even though walking is a low-impact form of exercise, it helps to strengthen and tone your body. If you’re just starting out, it is all you need to start to get into better shape. As you get more fit, consider adding weight lifting exercises in addition to your daily walks to continue to get stronger and help develop strong muscles and bones.

Walking Will Boost Your Mood and Fight Depression

The exercise of walking releases endorphins that will help lift your mood and can even reduce depression. Give it a try. The next time you’re feeling tired or are in a bad mood, lace up your sneakers and go for a brisk walk. It works!