Benefits of Strength Training for Total Body Health

The hype is real; strength training is one of those full-body workouts that ticks all the boxes. If you’re looking to add some variety to your workout plan and want something that boosts total body health, then strength training is a fantastic place to start. This style of training is vital to incorporating aerobic activity and flexibility exercises to your routine and home gym setup, and utilises resistance to encourage your muscles to work against extra weight.

Strength Training

Strength training benefits both the male and female body and can be incorporated into any fitness plan, regardless of your current level. The obvious advantages are the weight loss that comes with it, and the increase in strengthening and toning your muscles. But what else makes it one of the highest rated training methods today?

Effectively Burns Fat

Strength training helps you lose weight and body fat in a few different ways. It’s effective in allowing you to retain the muscle you have, while eating a calorie deficit diet and shredding extra weight too. The ability to burn fat through strength training goes hand-in-hand with body composition. Whilst your overall weight may not change initially, over time you will notice a decrease in waist measurements and body fat measurement. Strength training will boost metabolism by speeding up your Resting Metabolic Rate (which means burning calories when resting), encourage muscle gain and fat loss.

Increases Strength and Builds Muscle

Strength training, also known as resistance training, increases strength by neurological adaptations. As your nervous system learns how to recruit your muscle fibres more effectively, muscle growth is boosted and improvement in tone becomes noticeable. Because this type of training makes your muscles work against a resisting weight or force, muscle strength is quickly amplified. By adding strength training to your daily workout, you can actually stop, prevent and reverse bone and muscle loss.

Boosts Muscle Tone

There’s two types of strength training that will help to develop better body mechanics, muscle tone and strength. Isometric resistance works by contracting your muscles against a non-moving object, such as a push-up on the floor. Isotonic strength training on the other hand, involves contracting your muscles through a range of motions like weight lifting. As they both implement a conditioning effect, muscles are better defined and firmer as a result. Both are effective for boosting muscle tone and making your body overall stronger and healthier.

Encourages Greater Flexibility

As your body’s mechanics develop through resistance training, balance and flexibility is improved. Those with poor flexibility and balance will be able to reduce their risk of falling through regular training. Coordination is also heightened and posture is improved. Flexibility is increased by working the muscles in full range motion and the more flexible you become, the less likely you will experience muscle pulls and back pain.

Makes Your Healthier

Healthy isn’t just defined through appearance – your state of mind and how you feel inside is just as important too. One of biggest benefits about strength training the natural enhancement to your overall health. Physical changes in your body will happen first, and as your body develops and strengthens, your ability to handle stress will improve, sleep patterns are boosted and your state of mind is lifted significantly.

As far as workouts are concerned, strength training gives you the biggest bang for your buck health wise. Bone density is increased, blood flow is improved, cholesterol levels are improved and blood pressure is reduced. Through regular strength training disease prevention is also common. As a healthier lifestyle change, glucose control is encouraged which can assist with type 2 diabetes, arthritis pain is reduced, breast cancer risks are lowered and because it builds bone mass, the risk of osteoporosis is minimised.

Maximises Workout Efficiency

Workouts can get tedious – especially when you’re committing to the same exercise plans daily. Strength training is beneficial (and fun!) because it consists of a variety of exercises that combine aerobic workouts with cardio, and only require two 15-20-minute training sessions a week to reap the rewards, providing you’re doing them properly. You can mix it up on a daily basis and still gain a full-body strength workout. All the corresponding resistance training exercises help to make day-to-day life easier too, making little tasks more manageable like lifting the food shopping, carrying your baby or participating in other exercise activities like swimming, biking and yoga.

Author Bio

This article is written by Jayde Ferguson who recommends Orbit Fitness – the largest supplier of fitness equipment in Perth. You can catch Jayde on Google+ to discuss this piece.

Budget vs. “Blow Out” Home Gyms – 5 Essential Tips to Consider

You don’t need to take out a gym membership to fully develop your body and kick those fitness goals. In fact, home gyms have boomed in popularity over the years as gym enthusiasts choose the comfort of their home over the busyness of the actual gym. Offering a sense of freedom in the hectic lifestyle we live, setting up your own home gym can be the perfect motivation to train regardless of what your wallet or the weather throws at you.

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But how can you create the most effective home gym on a budget? Gym equipment isn’t cheap and whilst those big ticket items will be seen as an investment when you start looking and feeling fantastic, you need to completely blow out your savings to make it happen. Home gyms can build great results and it can be just as safe and as effective as being at the public gym. Here’s a few essential tips to help you stay within budget:

1. Go for Quality over Quantity

Building a gym at home doesn’t mean purchasing every single piece of equipment you ‘need’. Opt for quality items that can tick multiple fitness goals rather jamming your space with bits and pieces. Home gyms are usually scarce on space so be smart about your choices.

Dumbbells are an at-home-gym classic because of the amount of exercises you can do with them, they justify the purchase almost straight away. Opt for pro-styled dumbbells like the RDCH 1-80 kg with recycled rubber coating as these last longer and much more comfortable to use, not to mention eliminate the toxic smells new rubber can give off. These can be stored on a special dumbbell rack and uses rubber coated plates and chrome end to make up the weight ensuring the dumbbell diameter stays the same and are idea for bicep curls and other weight exercises. Other quality essentials can include a medicine ball (ideal for core strength movements), a barbell with different weight plates (a staple for almost every gym) and an adjustable bench that can decline, incline and lay flat.

2. Defining Your Fitness Goals

Understanding exactly what you want to work out will make your gym decisions easier. Define your personal fitness goals and make sure you’re investing in things that help you get there quickly and as comfortably as possible. Are you wanting to focus on strength training or shred some weight through cardio fitness? If you are wanting to lose weight, don’t make the mistake of thinking it’s all about cardio. Whilst you want to get your heartbeat up and burning calories, cardio exercises alone aren’t enough before after a few weeks your body adjusts and stops losing weight. Incorporating a combination of cardio and resistance training however, is a better place to start.

Most home gym aren’t complete without a barbell and some weight plates to go with it. Weights are ideal for any home gym because they offer a balanced combo of cardio and resistance training. Through the right weights, you have the stabilisation and coordination aspect to your workout and allows you to use different weights depending on your fitness goals. Make sure you look for a sturdy barbell that isn’t cheap looking and flimsy. Pay attention to the diameter of the bar, too.

3. The Bare Essentials vs. a Fully-Fitted Home Gym

There’s a few at home gym staples that are compact and easy enough to tick off some fitness goals, without taking up too much space. Medicine balls are an essential purchase before they offer a variety of exercises to build core strength movements. You can focus on abdominal exercises, throw or catch the ball to assist with different muscle groups. Opt for one that is soft and if you’re unsure about the weight, go for lighter to emphasise speed and power in your workout.

Stability balls are as important as dumbbells to your home gym and will help to build balance and strength. You can do hamstring curls, abdominal crunches, squats, body bridges and so much more. They are cost-effective, easy to store and offer a good variety of workouts to suit every fitness level. Other at home gym essentials can include resistance bands, which are extremely versatile and can be strapped to the door, table or workout bench, and a jump rope for cardio workouts. Look for a rope that’s lightweight for speed and timing or a weighted rope for strength.

4. Big Ticket Items

Big ticket gym items can get expensive really quickly if you let them, so opt for 1-3 pieces max. If cardio is important, invest in a treadmill, bike or elliptical training depending on your fitness needs. If you love running but not during the winter months by all means get a treadmill – but be realistic about what big ticket items are absolutely necessary to your home gym. If weight training is a priority

If you want something that will offer a fully body workout, not just your arms or legs, a rowing machine can be a wise investment. It’s time efficient for busy lifestyles only requiring a 20min workout and you’re done. Functional trainers  or complete home gyms (max 2 and max 5 are good recommendations) on the other hand can integrate heaps of different workouts into the one piece of equipment giving you more bang for your buck and depending on your needs, you’ll probably find you only need to invest in the one big ticket item with it. Complete home gyms offer the benefits of safe training by yourself at home with settings for muscle fatigue and muscle building.

5. Get Buff, Not Broke

Getting fit at home doesn’t need to come with a hefty price tag. It’s all about being smart with your purchases and looking for pieces that can offer multiple uses. Start small and work your way up and don’t invest in the big ticket items until you fully understand your fitness needs.

Lack of time, hectic work hours, distance from gym and ability can make gym memberships a huge waste of money for some people. By turning your own personal space into an at-home gym, you can be one step closer to feeling and looking great in the comfort of your home. Home gyms are a much better investment in your long term health and fitness. On average, a gym membership is around $750 per annum per person, with a family gym membership costing about $2,250 per annum. Statistics from health club memberships indicate the dropout rate is around 90%, which proves investing in your own gym equipment is the way to go for most. You don’t need all the bells and whistles to reach your fitness goals. With the right workout, consistency and your goals set and measured, you can do it all on a budget.

Author Bio

Jayde Ferguson writes for Orbit Fitness – the largest supplier of fitness equipment in Perth including all the at-home gym essentials. You can catch Jayde on Google+ to discuss this piece.

Burn Fat Fast With HIIT

Fitness by HIF Health Expert and Gabriel Method Fitness Coach Brian Killian

What I’m writing about today I’m hoping you will take on board and change the way you exercise forever.

If I was tell you with only 8 minutes of exercise every 3 days, you can help turn your body into a fat-burning super engine, would you be interested? If so, read on.

I worked out very early in life I was blessed with some speed in my legs. With older brothers this ability to run fast came in very handy, and I’ve used it to enjoy a fun athletics career. However it’s the type of training I did and its effect on my body shape, which I want to pay closer attention to.

Fortunately I am and have always been fairly lean, but have definitely not always eaten the right foods. With 3 kids, a wife, a business, I am no stranger to stress either, and come from a family who are all shapes and sizes. So what is it I’m doing which helps to keep my body fat levels down?

The answer is HIGH INTENSITY INTERVAL TRAINING (HIIT), and you can do it too!

What is HIIT?

A typical HIIT session consists of a warm up period of exercise, followed by 6 to 10 repetitions of high intensity exercise [EFFORT], separated by low to medium intensity exercise [REST], and ending with a period of cool down exercise.

The EFFORT should be done at close to your maximum intensity, with the REST being no more than 50% intensity.  One proven protocol for HIIT sets a 2:1 ratio of EFFORT to REST periods.

For example, 30 seconds of hard sprinting or your fastest walking, alternated with 15 seconds of jogging or slower walking. You perform this cycle 6 to 10 times. This protocol can be used effectively for swimming, skipping, cycling or any other form of aerobic type exercise you enjoy.

My own training experience, and that of the body shape displayed by sprint athletes, suggests this short, intense training is effective in encouraging your brain to reduce body fat and lay down muscle tissue.

But why? The key is HIIT tricks your brain into initiating your Fight/Flight stress response and as a result a cascade of hormones are released. These hormones cause a liberation of fat, an increase in muscle tissue and an improvement in aerobic capacity, even while you’re resting. Let me explain this in more detail.

FACT: Exercise is stress on your body. Your brain must always  interpret any stress, respond to this stress and subsequently adapt to it. Regardless of the origin of the stress, your brain interprets ALL as a physical threat and responds. For example when nervous I have the sensation of ‘butterflies in my stomach’, now I’m pretty sure there aren’t any in there but it sure feels like it! This is just one example of the direct correlation between a mental stress and a physical response, and it happens all the time.

HIIT is a stress on your body, it’s high intensity, short and powerful and very similar to the stress say, if you were getting chased by a predator or fighting for your life. Your brain adapts to this stress, that is, it prepares your body to reduce the risk of this type of threat ending your life. Your brain wants to keep you alive, that’s its job. So it’s appropriate then for you to be faster, stronger, leaner so you don’t get caught by the predator or you can fight off the predator, otherwise you’re dead. Your brain is in control, it controls what hormones are released, and it responds to HIIT by releasing the hormones which make you slimmer, faster and stronger.

 A word of warning though, HIIT may result in injury. The protocol I suggested isn’t set in stone, if you need more REST have it. The key is in the EFFORT and doing it once, twice or eight times doesn’t really matter, do what you can at your present level of fitness and health. Always warm-up appropriately and check you’re performing the exercises correctly and safely.

Warm regards

 

Brian Killian

Try this 15 minute routine at home now. You will need a fit ball.

Top 10 Fitness Facts

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Fitness by HIF Health Expert and Gabriel Method Fitness Coach Brian Killian

 eFit30 is delighted to welcome guest blogger Brian Killian, owner of bnatural in Adelaide to our health and wellbeing blog. For the next two months, Brian will provide weekly articles crammed with fitness information, exercise tips and much more.

With years of his own training experience as a professional athlete, and his effort to add variety and fun to exercise, Brian is well known for his non-conventional, but highly effective fitness programming. His mission is simple – “to cut through all the misinformation presented on health and provide honest, simple advice which everyone can follow”. 

To add to Brian’s impressive resume, he also works as HIF – Health Insurance Fund of Australia’s Fitness expert as well as being a Fitness coach alongside the world renowned Jon Gabriel, bestselling author of ‘The Gabriel Method’

Now I am an expert when it comes to exercise and keeping healthy, but even I get confused these days. There is just so much information on the net, TV and radio about fitness. Each day we’re bombarded with the ‘best new product for this’, the latest and greatest for this’, and it sends me into a spin, so I can only imagine how confused you guys must be.

So in my first post for eFit I’ve come up with a list of my FUN FITNESS FACTS to do my bit to cut through the pile of discarded ab rollers, vibrating platforms, thigh masters and my personal favourite, the sauna belt.

10 FUN FITNESS FACTS

1. You are never too old to build muscle.
My oldest client is 93 and she trains with me twice per week and lifts 5kg dumbells.  Age is no barrier to getting stronger.

2. A muscle dehydrated by a mere 3% will have a decrease in strength of 10%.
Always have water handy when exercising it’s the most powerful ‘supplement’ on the market.

3. The more muscle you have, the more energy your body uses at rest.
Adding some muscle to your body is a great way to help shed some body fat. The more muscle you have generally the faster your metabolism, and the greater amount of fat you use while resting.

4. You can lose fat and still gain muscle, so you can gain weight but lose fat.
Throw out your scales, such a poor way to measure your progress. Scales are so demoralising and I’m not in favour of their use. What your body is made of is of much more significance that what you weigh.

5. There’s a high correlation between the fitness level of the people close to you, and your own physical fitness.
Find yourself some fit friends!

6. People who exercise outdoors burn more fat than those training inside.
I love this one because I’m an ‘outdoorsie’ type, love the beach, the wind, anything natural. Combining being outside with exercise seems to me to be the perfect antidote for our modern, indoor lifestyle.

7. It takes twice as long to lose muscle as it does to build it, muscle builds fast. 
Now that’s good news, you’ll be showing off ‘your guns’ in no time (sorry that’s my gym speak, I meant to say ‘toned arms’)

8. There is no ‘best time’ to exercise.
The real and only best time is whatever works for you – Do it when you can, as often as you can, and make it something you enjoy. I have 3 kids, a wife, a business, I understand it can be hard to get some training done, to fit it all in. But it’s important, maybe it’s not urgent (yet) but regular exercise is important.

9. Regular exercise is linked to a better sex life. 
That’s a good enough reason for me!

10. Sleep is the most important factor is fat burning.
Studies show the more you sleep  the more fat you burn. The longer you’re awake the slower your metabolism, as your brain attempts to preserve energy. Studies show 8.5 hours to be the optimum amount of sleep.

Thanks

Brian

Your daily motivation

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Have you ever begun an exercise program full of determination and excitement, only to feel your motivation being sucked away after on a few days? You aren’t alone, even the most motivated of us all go through slumps. Don’t lose hope. All you need are some tactics to get you back on track. Here are some to get you on your way.

 Set a goal 

Make a SMART goal, focus on it, work hard, achieve it, reward yourself and set another goal. Check my previous post for more on this one and remember to enjoy each aspect of the journey along the way.

Make it a routine

Commit to your exercise and schedule it daily, you know how good it will make you feel.

Make exercise fun and change it up! GET EXCITED

Exercise doesn’t need to involve slogging it out in a sweaty gym. Listen to your inner voice.. What activities do you feel passionate about? Use that to help determine your workout. Your body loves the challenge of using different muscle groups too!

Find inspiration.

It’s everywhere and anywhere. Get creative!

Tell others and get support.

Friends, family, online forums or personal trainers can provide you with the encouraged you need!

Acknowledge that there’s an ebb and flow.

Like the tide, motivation comes and goes. It’s not permanent and it will come back.

Stick with it.

Whatever you do, don’t give up. This is a journey; roll over the bumps in the road and just ride with it. You’ll get there in the end.

Think about the benefits, not the difficulties.  Replace negative thoughts with positive ones..

Reward yourself for successes

We all love being rewarded, what have you been wanting to do, see or buy? Maybe just just the feeling of success if enough of a reward for you. It’s your journey, your choice.

 

The S.M.A.R.T.S of goal setting

As a passionate runner and personal trainer, I am a big believer of goal setting. I am constantly setting, achieving and dreaming up new goals to work towards. Goals keep you driven and inspired, whether they are own health and fitness goals, career goals, money goals or relationship goals…

Today I am going to share with you a simple method of setting fitness goals so YOU can set, work towards and achieve your own goals, whatever they may be.

Specific: Setting specific goals is crucial for success. Write your goals down, including factors such as who is involved in your goal? What is your main objective? When will you achieve it by? Where will you train and achieve your goal? Why do you want to accomplish your goal? This will provide clarity, helping you focus on your goals.

Measurable: How are you going to measure your goal? Will your goal be a number on the scales or a certain time in a run? Measuring your process along the way is also very important. This will allow you to experience a sense of achievement when on track and motivate you to continue working towards your main goal.

Attainable: Is your goal within reach? Do you have the ability, attitude and skills needed to accomplish it? Your goals should be challenging, yet attainable. Goals which are too big and ambiguous can often lead to failure, which can be discouraging.

Realistic: Ensure that your goal will suit your lifestyle and the amount of time you actually have. You need to be able to believe that you will be able to achieve your goal!

Timely: Setting a time frame in which you will be able to achieve your goal in (such as a certain date or a significant life event) will make you to commit to your goal and provide a urgency. Also, get started NOW, there is no better time!

Display your written goals in a place you will see them regularly will help to remind you of your commitment.

Sharing your goals with trusted friends or family is important will allow them to support you through your journey and make you feel accountable. Tough times may present themselves, so use the ups to power through the downs so you can maintain focussed. These will make you stronger and more resilient.

iStock_000014036854SmallLastly, reward yourself along the way, as well as when you reach your main goal. Rewards do not have to be anything extravagant. Smaller, more frequent rewards (such as a fitness magazine or a massage) for a successful week of training may be enough to encourage you do that workout, despite being fatigued or time poor. When first setting your goals, have a think about something that is important to you. Is there somewhere you have always wanted to go? Or something you have wanted to do or buy or feel? Having something special to work towards can be enough to get you out of bed or help you push through that hard set, despite being exhausted, sweat (and awesome!).

Until next time, train hard, hydrate well and nourish your body wisely.

Happy goal setting!

x Moira

 

 

 

 

 

Father Time, 2013 and Yoga

Father Time has gone full circle once again. Being a traditional time to make a list of resolutions, it is a good idea to reflect. Do you feel you’re on the right path? Do you have dreams to push you forward? Or, are you in a stalemate…not sure what to do or even think about doing? Time has a mysterious way of moving quickly or quite slowly. It depends on what is going on in the mind. What goes on in the mind depends on you.

Father Time fades away when you’re in the zone of doing what you love. Take a great yoga class, for example. The energy is great, you’re focused on each move and breath, things are just flowing…and before you realize it…you’re getting up from a delicious Shavasana. You stare at the clock and wonder where the 75 minutes went! All you know is that time seemed to cease to exist. And, it did. You took the road of Now.

We cannot change the past, but we can learn from it. We can try to predict the future, but it is just a guess. There are a plethora of articles giving advice on how to make your list. Over the years, I have made my lists and saved them. What I have found is that the few things that I really wanted got crossed off and things that felt like chores did not. And, some things took a little longer than a year to manifest. But, the timing was right.

The most gratifying “checked off” achievements involved pursuits that ultimately have helped others. That won’t change….only grow.

2013 is going to be a great year to focus on growth. Mother Nature reveals the magic of growing while appearing still to the impatient eye. A seed is planted, watered and left alone. Then,  when no one was looking, a young sprout breaks ground. The energy of what the seed of the plant is to be keeps it growing. Next thing you know, the plant expands itself in all dimensions…perfectly, without resolution. It just wants to grow and only be what it can be best…itself.

If you do not have a dream or passion to pursue, now is a great time to determine one. As kids, we would dream of all kinds of crazy things…like being a famous writer, a professional in some sport, an astronaut or a ballerina dancer. By God, some of those kids actually made it happen. But, it was not an overnight event. It took work, patience, faith, and relentless perseverance. You do not have to be a kid to dream and it is never too late. Some of the greatest accomplishments happened in people’s latter half of life.

A dream would not be as gratifying if it was simple to achieve. Take the deadline (in this case, a year) off some of your goals and see what emerges as you actively water it with action.When you practice the art of pursuing dreams without attachment of results, the unexpected emerges much like the seed in the soil. You might find what you thought you wanted lead you to what you really needed. Maybe that is what it is really all about.

Save the same old resolutions for the past. Losing weight, eating healthy, quitting smoking and exercising x number of times a week comes and goes. These are conscious, active efforts that demand your effort at sometimes a minute by minute basis. You can do it if you really want to. Let the intentions list be one that inspires you. You might even discover the energy of inspiration make the “other list” a bit easier!

Lastly, suspend the “out with the old, in with the new” concept. Everything new that exists came from the old. The wheel is still round. Fire can still be ignited by rubbing two sticks together. Art from centuries ago still inspire. The music of Mozart still moves. Words of profound individuals from hundreds and hundreds of years ago are still relative to us today. We still dream.  We still have hope. We simply strive to be better at what we love. Yogi Pattabhi Jois said: “Practice and all is coming.” So true.

Father Time is timeless. Mother Nature is ever evolving. Together, they offer us the wisdom and beauty to nourish the seed within our hearts. Let it be what you love. The rest will fall into place at the right time.

Here’s wishing you a healthy, happy, prosperous year!

Get Busy Living

If you have seen the profound movie, Shawshank Redemption, you will know the words…”get busy living or get busy dying.” Initially, it seems like there are only two actions. Reality is…there are unlimited moves on this roller coaster of “getting busy”. As a spiritual practitioner of yoga, I have had an epiphany of the true necessity of pursuing edges and new horizons. It transcends the pursuit of physical edges. The push to reach and surpass in the physical mode opens cracks to true purpose…to unfold your secret of how to get busy living.

I’m not talking about the daily tasks of work, chores and responsibilities. If you hit the lottery and did not have to deal with financially ignited actions or needs, you would still have to find your secret to life. Once you’ve gotten your traveling and “bucket list” completed, you would still seek how to live with purpose.

True living is propelled by a purpose that nourishes the heart. What comes from the heart permeates into the hearts of others. Paradoxically, sharing the light within you helps fan the flames of those who surround your light. Nature is a magnificent teacher of the magic of Light. Moths race to surround any light that is on. The trees grow taller to reach the sun’s rays. Fireflies flash their light to find their mate. We flash our lighters at concerts to share light…unity…a connection beyond the physical.

Just know this…staying in the middle can lead to the dousing of the flame. I find that a yoga practice that lacks new experiences or challenges leads to an monotonous routine. Repetitive routine can lead to apathy. The same concept applies to living. You have a gift to share~develop it, expand it, grow from it, make a difference with it. It could be music, writing, teaching…whatever it is, nourish it to the fullest.

Often, we confuse the assumption that if we don’t make money at our gifts, it is not worth doing it. Sounds contradictory to the general consensus, but it is not about the money. It is your life. Don’t let others mindset or agendas “institutionalize” your mind.

Money has a way of deterring many from pursuing purpose. Do what you love and money won’t matter. Sometimes the money will follow, but don’t stop doing what you love if it doesn’t.Things have a way of working out as they should if you follow your heart.

I know this to be true for me. I write to share knowledge and experiences…no money. I teach yoga to share the magic of it for a more than fair fee because it makes me happy to make others happy. I film yoga clips on You Tube to help share a bit of my flame for others…little money. But here’s the crazy thing…whenever I need the money to pursue a trip I desire, an item I would love to have, or whatever (within reason), the money makes its way to me at the right time. Pursing my purpose nourishes faith. Faith trumps doubt.

I have created multiple sources of income between “real” world work and doing what I love. Therein lies my secret. To not do what I love would be the death of me. To reside in the middle and not learn more, do more would be detrimental. Teaching yoga comes from my heart and I intend to hone that gift until physical time propels me to get busy dying. I hope my sharing of purpose will light many candles…thus, mine will not burn out. I hope for more people to share their gifts with detachment. I hope for people to fear less and dream more. I hope for more people to believe in themselves. I hope…

What brightens the light in your heart? Fan it with action and see what you discover about yourself.  Get busy brightening your flame. If you haven’t really started yet…it’s about damn time. Your heart needs to share its light…and we, as a collective species need it.

Faith, hope and love support one another in this cycle of evolution. Love always has been and always will be the greatest source of all.

 

by Valerie Goodman