10 Gratitude Journal Prompts To Help Kick-Start Your Practice

10 Gratitude Journal Prompts To Help Kick-Start Your Practice

As we collectively look to build a kinder world, we know that the work must start from within. How do we fill our cups so that we can show our best selves to those around us? How do each of us show up with grateful hearts each day? 

One way to develop the practice of showing gratitude (and it does require practice) is through a gratitude journal. 

What Is A Gratitude Journal?

In happiness studies by those like the folks at The Greater Good Science Center at Berkeley,  researchers have found that keeping a journal of gratitude can help with sleep, staving off illness, and supporting a better mental disposition overall. 

It’s a relatively simple practice. A gratitude journal is a way to reflect on what you are grateful for. Consistency is key, and some published gratitude journals even offer prompts to get you started. 

While these are often used when someone wakes up and before going to bed, you can also use gratitude journals as part of your other routines, too—like when you get to work and before you leave, or when you drop your kids off at school and when you pick them up. The point is to help make time to routinely reflect on the good in your life.

So how can you start? 

Here Are 10 Gratitude Prompts With Examples

Below are some gratitude prompts (with examples) that we like to use. Your journal can be as quick or as in-depth as you like. The key is to do what feels good for you. There are no right or wrong answers with a gratitude journal. 

1 | Write about two things you’re looking forward to today.

“Today, I get to lead my first meeting at work and can’t wait to show my team what I can do! I am also awake a little early, so I have time to stop by my favorite coffee shop for a nice latte.”

2 | What is something that makes you happy when you think about it?

“I love that I can see my loved ones on Zoom as often as I want.”

3 | Who is someone that is always there for you?

“My best friend, Stacey, is there for me whenever I need someone to lift me up or give me advice.”

4 | How will you give yourself time for self-care today?

“Today, I am going to carve out time to watch my favorite TV series and do a quick workout at home.”

5 | Write down a happy memory. What happened? Why was it a beautiful moment?

“I remember the first time I saw my dog. His tail was wagging so furiously that he couldn’t control his body. I knew that he would be mine forever. That instant connection is something I will never forget.”

6 | What made you feel proud today?

“Today, my boss sent me a really nice email acknowledging how hard I worked on our latest project. It made me feel proud of myself for giving it my all and being an asset to my team.”

7 | What was the best moment of your day today?

“I spent 30 minutes at the gym today when I didn’t think I would have time. That 30 minutes was the perfect way to destress and feel healthy moving into the evening.”

8 | Name one positive way you impacted another person today.

“Today, I had the opportunity to pay for someone’s coffee who realized they forgot their card. It was a beautiful moment between two strangers, and I hope it made their day brighter.”

9 | Write down three positive affirmations.

“I am enough.

I have all of the strength within me.

I can do anything I set my mind to.”

10 | How can you make tomorrow even better than today?

“Tomorrow, I can take time to meditate and breathe before heading to work. When I give myself that time, I notice that I am in a better mood for the entire day.”

Adding It To Your Routine

As you make space for these practices in your life, it is important to give yourself some grace if you miss a journaling day or even forget. It is bound to happen for most of us. 

It takes 21 days to form a habit, so scheduling time to do your gratitude journal could help you stay on track as you begin this practice. One to three times a week works for some, while a twice-daily practice works for others. Whatever your style is, there is a journal out there that fits your needs. Some, designed for daily use, come with dated space for your entry. Others are more free-form and simply offer a new prompt on each page. You can also use a plain journal and build your own!

These prompts are here as starting points to help you begin. The main thing to remember is to focus on the positive things in your life. Yes, even hard days have silver linings.

Focusing on positivity might be easy one day and near impossible the next. That’s life. The strength in this practice is that it helps you see that while not every day is good, there is good in every day.

If you would like to be a part of the Chuze Family, come and see what we are about at any of our locations. You can also join us on our virtual fitness platform, iChuze Fitness, where we work on the Mind, Body, and Heart together.

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Hiking. Good for the body, mind, and your cardio

It’s summer. WHAT ARE YOU DOING INDOORS?

Get outside and enjoy the fresh air and sunshine. There are hundreds of ways to exercise outdoors and one is guaranteed to clear your mind, energize your body, and shake up your cardio. As George Wherry said, “The outside of a mountain is good for the inside of a man,” so take a hike!

It’s no secret that nature is therapeutic.

Perhaps some of the best medication you can take is a break away from wifi, notifications, and alarms. Technology does wonders to your body- and not the good kind. Computers, phones, tablets- these all tend to cause bad posture, sedentary behavior, and stress. The result? High blood pressure, headaches, back pain, and an unhappy heart, to name a few. Amazingly, getting outside, soaking up some Vitamin D from the sun’s rays, inhaling some fresh oxygen, looking at the serenity of nature, and taking time away from the city and work-life is enough to combat stress and its symptoms. Hiking is most definitely helpful in clearing your mind and helping you see things larger than life.

No matter who you are, hiking is for you.

The mountain is your playground; choose your difficulty by picking a path fit for your needs, including incline, terrain, and length. Many of us complete our cardio workouts on the treadmill and equipment in the gym. Instead of pushing the “hills” setting, why not do the real thing? Hiking provides more than genuine hills- real life HIIT (high intensity interval training). Unpredictable paths naturally vary the incline, intensity, and as a result, your heart rate. It’s a perfect workout for weight loss and conditioning; it’s perfect for any budget; it’s even perfect with a group. Pretty much hiking is perfect for everyone.

It is always a good idea to change up your routine.

Different modes of exercise challenge your body and prevent you from getting bored. Each hike can be different and exciting with new views and scenery. Plus, varying terrain trains balance, stability, and increases muscle recruitment. Hiking is good for more than cardio; it’s a great lower body workout too. Don’t be surprised if you experience muscle soreness days after hiking. DOMS (muscle soreness) is more likely to happen with eccentric movement- the kind of movement you do hiking downhill. You’ll be working your muscles in ways you aren’t accustomed to and it will be great!

Change up your workout and try a fun hike in your area. You’ll be amazed at what is in your backyard. We recommend these hikes IN OUR AREAS:

UTAH

  1. Donut Falls (easy)
  2. Stewart Falls (moderate)
  3. Angels Landing (difficult)

COLORADO

  1. Trading Post Trail at Red Rocks Park (easy)
  2. Vrain Mountain Hike (moderate)
  3. Bierstadt Lake in Rocky Mountain National Park (easy to difficult)

ARIZONA

  1. Faye Canyon (Easy)
  2. Devils Bridge (Moderate)
  3. Camelback Mountain (Difficult)

OKLAHOMA

  1. Wichita Mountains Forty-Foot Hole (Easy)
  2. Friends Trail Loop (Moderate)
  3. Skyline Trail (Difficult)

KANSAS

  1. Castle Rock (Easy)
  2. Flint Hills (Moderate)
  3. Elk River (Difficult)

INDIANA

  1. Camp Creek and FAll Creek Loop (Easy)
  2. Cowles Bog (Moderate)
  3. Three Lakes (Difficult)

Get out there and remember, “Of all the paths you take in life, make sure a few of them are dirt.” – John Muir

The post Hiking. Good for the body, mind, and your cardio appeared first on VASA Fitness.

Original source: https://vasafitness.com/2021/05/hiking-good-for-the-body-mind-and-your-cardio/

5 exercises, 5 sets, 5 Rep TRX Workout

Need a quick workout and to try something new? This full-body TRX workout is perfect! Try this workout out to work different muscle groups and get your workout in. Do each exercise for 5 reps and repeat 5 times.

5 Exercises, 5 Sets, 5 Rep TRX Workout
  • TRX Lateral Lunges

  • TRX Chest Press
  • TRX Inverted Row
  • TRX Hamstring Curl
  • TRX Knee Tuck

The post 5 exercises, 5 sets, 5 Rep TRX Workout appeared first on VASA Fitness.

Original source: https://vasafitness.com/2021/05/cinco-de-mayo-5-exercises-5-sets-5-rep-workout/

What is Calisthenics? 

What is Calisthenics? 

When you hear the term “calisthenics,” what images come to mind? 

Is it black and white footage of Jack LaLanne teaching calisthenics on TV? Military training montages? Maybe it conjures images of Olympic gymnasts doing their thing on bar events. 

Calisthenics training is certainly a factor in all of these, but those images are a little old school, even outdated. What you may not realize is that calisthenics is extremely common today. The modern fitness world is chock-full of it, and there’s a good chance you’re already doing it in your health and fitness routine. 

In this article, we’re going to explore calisthenics—from its basic ideas to its advanced applications—so you can incorporate it into your health journey. 

Calisthenics Definition

Calisthenics is a category of bodyweight exercises. If you’ve ever done a push-up, you’ve already delved into calisthenics before. 

This can be a little confusing because lots of people use “calisthenics” and “bodyweight exercises” interchangeably, but they certainly are not the same thing. 

“Bodyweight exercise” is an umbrella term for any workout routine or discipline that you can perform using your body weight for resistance. 

“Calisthenics” is one of those disciplines. Others include zygostatics, yoga, and parkour. Gymnastics also falls under this category, but it’s one that actually incorporates some movements that you can also find in calisthenics, like tricep dips on parallel bars. We understand that the overlap is a bit confusing, so remember: all calisthenic exercises are bodyweight exercises, but not all bodyweight exercises constitute calisthenics. 

Calisthenics movement actually dates as far back as Ancient Greece and was used by Alexander the Great’s armies to train. The word itself actually comes from the Greek words “kalos” and “sthenos,” which translate to “beautiful” and “strength,” respectively, because calisthenics is all about training strength and physique. 

Why Should I Try Calisthenics Exercise? 

You should give calisthenics a shot because it comes with a whole lot of benefits, like:

Body Awareness

Working with your body weight is a surefire way to learn all about how your body works. When we load our muscles with weight at the gym, sometimes it’s easy to lose track of exactly what’s going on just under the skin. Gaining strength with calisthenics workouts requires a deep understanding of how your body moves and what it takes to have great form. 

Familiarity 

The exercises associated with calisthenics are classic. If you went to public school in the United States, you’ll probably recognize them from old fitness tests. There’s a good chance you won’t have to learn anything new to start doing calisthenics. 

Accessibility 

Calisthenics is available to anyone who can exercise. If you can use your arms, you can do a push-up. If you can use your legs, you can do a squat. Kids can do it. The elderly can do it. Anyone in between can do it. 

Cost

Calisthenics can definitely be enhanced by equipment like pull-up bars but, for the most part, can be done outside at no cost. 

It’s Fun!

Plain and simple, calisthenics is a good time. Sometimes it feels more like playing than exercising, making it easy to get lost in (in the best way). 

Who is Calisthenics Good For? 

Calisthenics is good for everyone—from exercise novices to Olympic athletes. It makes us more spatially aware, and it provides the muscle strength we need to support our bodies in the gym and our day-to-day lives and the movements therein.

The one drawback to calisthenics to keep in mind is that it has limits, specifically in the lower body. It takes a lot of squats and lunges to build muscle once you reach a certain level of strength training, which brings us to our next point:

You don’t just have to do calisthenics. You can incorporate it into other workout routines. If you already frequent our gym locations, there’s a good chance you’re already doing this. 

What Are Some Examples of Calisthenic Exercises?

Basic calisthenic exercises include: 

  • Push-Ups
  • Sit-Ups
  • Tricep Dips 
  • Planks
  • Lunges
  • Jumping Jacks

We’re sure you recognize these, which is why we love calisthenics: it can act as a potential stepping stone into the fitness world. 

Once you dig deeper into the discipline, you’ll see more advanced exercises like:

  • Muscle-Ups take you from a hanging position on a bar to being on top of the bar with your arms straight, upper thighs touching the bar, and feet pointing down. 
  • Flag, a static position in which you hold two points of a vertical bar with your body parallel to the floor. Yes, this is as incredible as it sounds. 
  • Pistol Squat, a single-leg squat in which your glutes just about touch the floor. 

Calisthenics is an incredible way to gain some mind-body connection while building a whole lot of strength and looking extremely cool while you do it. It’s a great introduction to exercising altogether—it’s a low-equipment, low-pressure, and high-energy way to get your body charging toward all of your fitness goals!

The post What is Calisthenics?  appeared first on Chuze Fitness.

Delicious and Easy Stuffed Peppers

Delicious and Easy Stuffed Peppers

 

Need a new healthy and fun dinner recipe?! This will be your new go-to! These stuffed peppers and perfect for meal prep or dinner – plus, the whole family is sure to enjoy them.

 

Ingredients
  • 6 Large Bell Peppers
  • 1 small onion diced
  • 1 lb ground turkey (or meatless alternative)
  • 1 cup frozen corn
  • 2 tbsp taco seasoning
  • 1 cup salsa
  • 2 cups cooked rice
  • 1 can black beans (rinsed and drained)
  • 1/4 cup vegetable broth
  • 1 cup shredded cheese
  • salt and pepper
  • 1 tbsp olive oil
Directions
  1. Preheat oven to 350 degrees. Spray a 9×13 inch pan with cooking spray.
  2. Cut bell peppers in half and remove seeds and core. Place cut peppers into pan.
  3. Heat olive oil in a large skillet over medium heat and add onions. Cook until soft for 5 minutes. Add corn, ground turkey, and salt and pepper to taste. Cook until meat is done.
  4. Mix in salsa, taco seasonings, cooked rice, black beans, and vegetable broth.
  5. Fill pepper halves with the mixture. Bake for 30 minutes.
  6. Remove peppers from the oven and top with cheese. Bake for 15 minutes and serve!

The post Delicious and Easy Stuffed Peppers appeared first on VASA Fitness.

Original source: https://vasafitness.com/2021/05/delicious-and-easy-stuffed-peppers/

Kids Club News: May 2021

Hello Kids Club Families!

May’s newsletter is all about celebrating Mothers and the great outdoors. We would love to see how your family celebrates this month. Share your fun with us on Instagram #ChuzeFamily. 

We want to encourage our Chuze Family to consider donating diapers to a local diaper bank this Mother’s day to support families in need.

With all of our gratitude and appreciation,
The Chuze Fitness Kids Club Team

If your local Kids Club remains closed, not to worry! You won’t be charged Kids Club dues until we’re up and running again.

 

May Craft Calendar

We love to see your family’s creativity with each of these crafts.

May 7th- National Space Day

May 10th- National Clean Your Room Day

May 13th- International Hummus Day

May 13th- National Apple Pie Day

May 29th- Learn About Composting Day

May 24th- National Scavenger Hunt Day

May 26th- National Paper Airplane Day

Get inspiration for more outdoor activities with PBS Kids for Parents.

 

Inclusive Mother’s Day Celebration

  1. Mama Played Baseball by David A. Adler
  2. Mama Outside, Mama Inside by Dianna Hutts
  3. A Mama for Owen by Marion Dane Bauer
  4. My Mom by Anthony Browne 
  5. Does A Kangaroo Have A Mother Too? By Eric Carle
  6. Deep in The Sahara by Kelly Cunnane
  7. Her Mother’s Face by Roddy Doyle
  8. Is Your Mama a Llama? By Deborah Guarino
  9. Most Loved in All the World by Tonya Cherie Hegamin
  10. Hush by Mingfong Ho
  11. Mama, Do You Love Me? By Barbara M. Joosse
  12. Did I Tell You I Love You Today? By Deloris Jordan
  13. Where is Baby’s Mommy? By Karen Katz
  14. Lala Salama: A Tanzanian Lullaby by Patricia MacLachlan
  15. Mama’s Saris by Pooja Makhijani
  16. I Love You Stinky Face by Lisa McCourt
  17. Everywhere Babies by Susan Meyers and Marla Frazee
  18. Someday by Alison McGhee
  19. Mommy, Mama, and Me by Leslea Newman
  20. A Tale of Two Mommies by Vanita Oelschlager
  21. The Mommy Book by Todd Parr
  22. The Kissing Hand by Audry Penn
  23. In Our Mothers’ House by Patricia Polacco
  24. Back into Mommy’s Tummy by Thierry Robberecht
  25. Have You Seen My Duckling? By Nancy Tafui
  26. Hair for Mama by Kelly A. Tinkham
  27. My Mama Says There Aren’t Any Zombies, Ghosts, Vampires, Creatures, Demons, Monsters, Fiends, Goblins or Things by Judith Viorst
  28. Piglet and Mama by Margaret Wild
  29. A Chair for My Mother 25th Anniversary Edition (Reading Rainbow Books) by Vera B. Williams
  30. Mama Always Comes Home by Karma Wilson

For tips to make Mother’s Day and everyday more inclusive, check out SesameWorkshop.org.

  1. Talk about all kinds of families. Not every family has one mom and one dad. Make it safe to celebrate any supportive relationship a child has.
  2. Ask children in LGBTQ families for direction and follow their lead. Use their words when talking about their families.
  3. Talk to older children about gender stereotypes. Ask about the qualities that mothers and fathers have or the roles they often play and why these have been culturally assigned to each gender. Ask if either a mom or dad could have these qualities or fill these roles.

 

Kids Club Fitness

We’ve got a special Mother’s Day workout coming your way! Keep an eye out for an email from us, or watch our social media to learn how to join our FREE Mother’s Day workout on iChuze Fitness.

Don’t forget to also check out our FREE family workouts on Chuze On Demand.

 

Snack Corner

Nutella Bears by Teaspoons of Goodness

Ingredients: 

  • Rice cakes
  • Nutella
  • Bananas (sliced)
  • Blueberries

Steps: 

  1. Use a spatula to spread a couple tablespoons of Nutella onto each rice cake
  2. Slice a banana into 1/4″ pieces, place three on each rice cake, two for the ears, and one for the nose
  3. Now place two blueberries in the center of the rice cake for the eyes and one onto the banana nose (use a little bit of Nutella to keep it in place)
  4. Enjoy!

Watermelon Popsicles by Hello Little Home

Ingredients: 

  • 4 cups watermelon, seedless
  • 1 tbsp lime juice
  • 1 tbsp sugar

Steps: 

  1. Start by cutting the watermelon into one-inch cubes. Then combine the fruit in a blender with the fresh lime juice and a little sugar.
  2. Puree the watermelon until it’s totally smooth. It should only take a minute or two.
  3. Pour juice into popsicle molds and place in freezer until frozen
  4. Enjoy!

 

Jokes

Q: Does February like March?

A: No, but April May

Q: What season is it best to go on a trampoline?

A: Spring Time

Q: Why didn’t the elephant carry a suitcase on his RV trip?

A: Because he already had a trunk!

The post Kids Club News: May 2021 appeared first on Chuze Fitness.