Tis the season of giving thanks. Whether it’s to your family, friends, or someone you pass by on the street make expressing gratitude a part of your daily routine.

Studies have shown that practicing gratitude can make you more patient, improve your relationships, help you sleep, ease depression, prevent overeating, improve overall happiness and help you

Here are 20 ways to be thankful.

  1. Start and end each day by writing down three things you’re grateful for.

  2. Handwrite a thank you note.

  3. Say thank you more often.

  4. Treat yourself and a friend to a mani.

  5. Gift your favorite book to a stranger.

  6. Pay for someone else’s coffee.

  7. Host a wine night.

  8. Leave a generous tip.

  9. Call a family member you haven’t spoken to in a while.

  10. Send someone flowers.

  11. Give someone a bear hug.

  12. Read a long bedtime story to your kids.

  13. Show yourself some gratitude.

  14. Help a friend run errands.

  15. Do something that makes you happy.

  16. Fill up someone else’s gas tank.

  17. Give your baristas some love.

  18. Your time is the greatest gift. Spend a day with someone you love.

  19. Surprise your friend with a just because gift.

  20. Share this list with the special people in your life.

This season I encourage you to celebrate all the little things that create a life full of joy! What are you grateful for?

5 Benefits of Drinking More Water

There are many benefits to drinking water.  Our body is made up of about 60% water.  Water is vital for almost every function in the human body.  It not only acts as a building block and transport for nutrients and waste it is also a solvent for chemical reactions.  It helps regulate our body temperature, acts as a shock absorber for our joints and brain.

Your body depends on water to survive.  Every cell, tissue and organ in your body needs water to work properly.  Your body uses water to maintain its temperature, remove waste, and lubricate your joints.  It can help you lose weight, be in a better mood and think more clearly.

5 Benefits:

  1. Help You Lose Weight Increasing your water intake may help you achieve quicker and better results. Studies show that people who increase their water intake while on a diet lose more weight than people who don't. On average, if you drink 500 ml of water before you eat each of your 3 daily meals for 12 weeks you can lose 4.6 more pounds.

  2. Boost Your Brain Power Studies suggest that even mild dehydration can impair cognitive short term functioning. When you drink more water, your cognitive performance may improve. Several studies show that people who drink more water during cognitive tasks performed much better than people who didn't.

  3. Improve Physical Performance Our bodies use a lot of water during physical activity. It's important to stay hydrated before, during and after exercise. This protects your body from harm and will help you perform better. If you properly hydrate you can reduce fatigue, improve endurance and lower your heart rate.

  4. Boost Your Mood You will tend to be in a better mood if you drink more water. People who are dehydrated are more prone to feel fatigued and sleepy during the day. If you are hydrated you may have more energy and feel calm and content.

  5. Protect Against Disease Proper hydration is important in preventing many health conditions and diseases. Being hydrated may help with constipation, asthma and urniary tract infections.

The Perfect Plank

Doing the plank every day is a simple and effective way to quickly strengthen your abs, arms and legs.  It looks easy, right?   All you need to do is hold this position.   If you’re doing it correctly it will engage the core muscles in your body boosting your body’s inner strength.

Here’s how to do a perfect plank:

1. Begin in the plank position with your forearms and toes on the floor.  Your abdominal muscles should be engaged.

2.  Keep your torso straight and rigid and your body in a straight line from ears to toes.  Don’t allow your body to sag or bend.

3.  Your head is relaxed and you should be looking at the floor.

4.  Remember to breath.  Take slow inhalations and exhale steadily.

5.  Hold the position for 10 seconds to start.  Overtime work up to 30, 45 or 60 seconds.

This isometric core strength exercise is a great addition to any fitness program.  By practicing this position a few times a day, you will be well on your way to a healthier you.  Combine it with healthy eating and you will see even bigger and better results.