As the year begins, you may be considering a New Year’s resolution. Maybe you made a resolution last year and stuck with it, or maybe you had totally forgotten about it by February. Maybe you don’t believe in making New Year’s resolutions.

Regardless, it may help if you have a better idea of what exactly a New Year’s resolution is and what you’d like it be, too. A New Year’s resolution is a promise that you make to yourself or others to carry out an idea or action.

Health and fitness resolutions are some of the hardest to keep. However, these resolutions can be crucial to improving both your physical and mental health. Don’t make the mistake that many often do — make big, unattainable goals and end up disappointed. Start out with small and doable fitness goal, then build from there.

1. Go for a walk after dinner. Tip: If you don’t have a dog who’s expecting a walk, bring a family member with you or just some headphones to pass the time. You can start with short distances at first.

2. Get familiar with a new machine. Tip: Ease into a new machine at the gym. Be sure to start slow and don’t overexert yourself.

3. Move every day. Tip: Some days you may move less than others, and that’s OK. Listen to your body, but try to loosen up to prevent stiffness and injury.

4. Address problem areas before they get worse. Tip: Buy yourself a small ice pack that you can put on areas you’ve previously injured or that frequently get sore. Use it nightly or in the morning after you stretch.

5. Drink an extra glass of water each day. Tip: Pick a time of day that makes sense for you, such as first thing in the morning. Consider swapping out a sugary or caffeinated beverage for water.

6. Learn how to prepare a vegetable dish you love. Tip: Choose an easy recipe if you’re new to cooking. It doesn’t have to require the oven, either. You can easily create unique salsas or salads.

2021 has been a challenging year for all of us, but we can’t let that stop you from living our best life!

~ Jade Asuncion

Meditation is an ancient practice that has been around for centuries. Over time it has gained popularity and made its way into Western culture. From my personal experience, I’ve been exposed to meditation on different occasions of my life. It has become pretty common and it would be surprising if you haven’t heard of it. Meditation has been around for thousands of years and it offers countless benefits. Since there are so many techniques there is something for everyone. With technology, there are plenty of resources online and even videos to help you get started on your meditation journey. 

Some of the benefits of meditation are: reduce stress, controls anxiety, promotes emotional health, enhances self-awareness, relaxation, lengthens attention span, improves sleep, you can meditate anywhere, etc. Meditation is also a great way to practice mindfulness. Anyone can try meditation but in order for the best results, one should practice it often. There are a plethora of different ways you can meditate so it is possible to incorporate it into your daily life. Listed below are simple meditation steps for beginners.

1. Sit or lie in a comfortable position

2. Close your eyes

3. Breathe naturally

4. Focus your attention on your breathing and how your body moves when you inhale and exhale. If your mind starts to wander just return to focusing on your breath. 

Practice this for a few minutes to start and then you can move onto longer periods of time. Don’t give up after your first try. Keep practicing until you find what’s right for you!

~Thavary Mam

People are constantly throwing the word “toxic” around lately. Have you recognized, owned up to, and started working to improve your toxic ways?

Self-reflection is essential to growth. It allows us to understand why we are the way we are, why we think the way we do, why we behave and react the way we do. Sure, it’s easy for us to blame everyone but ourselves for the failure of things in our life like relationships, friendships, not being where we want in life, etc. At some point in life you have to question yourself, and your flaws. Life is a reflection of who we are and what we allow to happen. Sometimes the problem is you. Does that make you less worthy of anything? No. It simply means that taking a step back and reflecting on what needs to be changed in order to reach the life you long for is needed. 

Rid of all negativity; whether it’s negative thoughts, people, or habits. Form new and positive habits, relationships, and thoughts. Begin a new daily routine that guides you to the things you want to accomplish. Be as vulnerable as you can be, to unleash things that may be holding you back from a better you. Start a self-Reflection journey, that’s gives you the opportunity to read back on growth you’ve accomplished thus far. Reflect on every mistake or negative behavior you may regret. Own them, grow from them, and be happy for them. As they were learning lessons needed to get you where you need to be.

Between schedules and keeping up social appearances, it is hard to take a step back and enjoy the wondrous beauty of our surroundings. In a world where there is pressure to be accountable for each hour, a feeling of guilt takes over when we take some time out of our routines to seek joy in the small things. However, keeping in touch with the little things that can bring moments of joy into our routine can not only bring an increase in productivity as well as improving our mood. Joy is a contagious feeling which can change each person when even a small part is introduced. So much of our life revolves around moments of stress that it is hard to see moments of joy that are right there in front of us. Many people fail to understand the importance of including these moments until they are hit with a devastating experience, after which they try to include the steps to experience joy.  If we take the initiative to involve finding joy in ordinary things, there will be fewer regrets, and there will be an increase in living in the present instead of worrying about the future. Just by trying to intentionally find joy can create a natural transition into finding moments of joy unconsciously, which leads to a happier life.  

~Angela Jetty

According to a Pew Research Center study, for those that are religious or spiritual, involving connection with a higher power in your daily life can be beneficial for your health and relationships. Nowadays there can be many things that prevent someone from practicing their faith in meaningful ways. A busy lifestyle might prevent someone from making time due to work, school, or social responsibilities. Lastly, many may think that religion or spirituality is a passive action, but the most important part of belief is that it is practiced and not just blindly done. With that in mind, here are some simple ways you can involve your faith more in your everyday life:

1. Don’t stress if you miss a day- If you find a time and place of worship that works for you, going every week might make you feel more connected with your faith. However, don’t treat it like a mandatory event that brings you guilt even if you skip a single week. If you can’t make a service that week, take a few moments every day to for reflections. Whether it is reading over a passage that connects with you or moments of silence, take time to focus on your beliefs.

2. Donate- If you can’t give up a lot of your time, donate your money instead. Find a worthwhile cause supported by a local community organization, church, synagogue, or temple. Whether it’s a one-time donation or a monthly contribution, giving back to your community is one the primary tenants of all faiths and by donating you can help others do important work.

3. Make a scared space at home- Finding somewhere in your home where you can take a few moments to isolate yourself and pray or meditate, will make it much easier to work around your own schedule. A few candles, your prayer book of choice, and a small mat are all you need.

4. Taking a day of rest- Whether it’s reducing or completely taking a break from your workload one day a week, this day can be used for inner reflection and reconnecting to your beliefs. Prepare for this beforehand by making meals ahead of time and getting chores done in advance.

5. Take care of your body- Imagine your body as your own place of worship and make sure it is working order. You can do this by taking a break from alcohol or drugs for a short time, or just making sure your body gets a proper exercise and diet. Think of your religion or spirituality as a holistic endeavor, you are not just nourishing your mind you are also nourishing your body. Your body and your life is a gift so treat it as such.

6. Peer support- Finding others in your community that think as you do is incredibly important for your mental health so creating a peer support group of some kind can be helpful. Depending on the community you live in, the type of group you chose to gather will be different. Your group can comprise of more than just one religion, spirituality or belief system to can discuss and debate important issues. This can lead to a better understanding of both your faith and theirs. Or, if your opinions are a minority within your faith, finding others who think similarly can help make you feel more contented with your ideas. Regardless of the makeup of your group, it is important that you feel that you can comfortably discuss a range of topics with them. This step is helpful specifically if it is difficult to practice your beliefs within your community

Finding a safe space to practice your faith is key to enjoying and exploring it. Religion and spirituality should not be anything else besides your own personal connection to a higher power. These tips can be beneficial for those who have trouble finding the time to practice their faith.