Tag Archives: Mental Health

Weight Loss Exercise Just Makes Sense

Bill 1
Bill 1 (Photo credit: Wikipedia)

 

A lot of us live our lives like we are bound by something unseen. Yes, still humans are built to move, too often many put themselves on activity restriction. We have bodies designed and quite able to  race across the savannas, but some live a lifestyle made up of: dragging along from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant chair; to the living room couch and finally back to the bed.

 

It was not always this way. Not long ago in the United States, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging.

 

Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to desperately make time for it.

 

The fact is, health experts insist that the worldwide obesity situation is probably caused as much by lack of physical activity as by eating too much. Hence, it is important that people get revved up to move around.

 

However, that does not mean that a lap or two around the old high school track will offset a daily load of donuts. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for only  a little while then the weight may just slide back on.

 

Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need.

 

1. Get quality rest preferably at night.

 

Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out during the day, you are less likely to get much physical activity during the day.

 

In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need.

 

2. Take A Walk

 

It is probably the easiest exercise program of all. In fact, it may be all you ever have to do, according to some professional advices of some health experts.

 

Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while.

 

3. Walk On A treadmill

 

When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.

 

Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk.

 

4. Go For It Today

 

Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule. If you needed another reason to get started, there are many.

 

Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health in a manageable place is a gift to your family as well as yourself. Live lighter, live longer.

 

How to Repair a Relationship | What Every Man Wants (but almost no Woman Gives)

I love to watch lovers relating to one another.  Love relationships are played out in movie themes, plays, music and current events on the news. So much so, that many of us have distorted views of what a romantic relationship is and unrealistic expectations of how to love one another.

As we watch with curiosity and amazement—the tendency is to judge our own personal relationships from these highly visible encounters.  There is no way to know why these relationships didn’t work. Where is the help on how to repair a relationship?

Women on Top: How Real Life Has Changed Women'...
Women on Top: How Real Life Has Changed Women’s Sexual Fantasies (Photo credit: Wikipedia)

On more than one occasion I have found myself commenting about someone’s relationship:

  • “I don’t know why Janice and Bobby ever got married, they are total opposites. He’s outgoing and she’s dull and lifeless.
  • On the other hand, I went to Tanya and John’s wedding– they were a beautiful couple and seemed so in love.  Didn’t last 2 years.
  • But I must say the real shocker wasNancy and Tom—married 35 years.  Now, if you stay together that long—why would you be getting a divorce?

I should be shocked at some of these lost relationships. But again, I wonder how to repair a relationship—is there a tool to help couples create the relationship they desire?

As President of www.OneStopLegalSolution.com , a legal document preparation company, I know the stories of countless women seeking a divorce. We prepare divorce documents and I hear the stories of infidelity, loneliness and unhappiness. Many of these women express a desire to live passionately and vibrantly—right now, with the right person.

Out of all the divorces we’ve prepared, I heard similar statements:

  • I’d rather be married
  • I still love him but I don’t know how to make it work
  • I wish I knew how to get his attention—I want to feel loved.

If you desire to experience passionate and vibrant love relations with your current spouse, boyfriend–or you want to prepare for a new relationship—I found a tool that can help you enhance or create change in your relationships. I think you’ll discover how to repair a relationship and get the love you desire.

If your man is not communicating, ignoring you or just doesn’t seem to care—you need to take action—NOW!

Click Here to learn more:  What EVERY man wants (but almost NO woman gives)…

Then come back and join the conversation.  What did you do to get your man’s attention and renewed love interest?

 

Written by 

Tone Your Entire Body And Lift Your Booty with Qi Gong!

 

Do you have Your Bangin Summer Body Yet? Well, Come and Get It!

Have you ever heard of someone working out their organ system? I  mean working toning their heart, liver, lungs? Maybe not, probably sounds strange lol. There are simple movements that can assist in keeping you healthy like for instance walking, yoga and tai qi. Qi Gong has so many benefits if you practice it regularly. It’s so good that i wrote about it on this blog before. I’m currently on my Kundalini yoga thang, i’ll tell you about that one next time. Back to Qi Gong though, if you want to have more energy, more will power, a wider aura, to increase your magnitizim and be happy inside and out. You have to try Qi Gong out for real. I have a teacher who taught me most of what i know about Qi gong. I will post a link to the video where you can learn too if  you would like. Oh yes, Qi gong will help you sleep better, focus longer, regulate your blood pressure too. Sounds good huh?

There are benefits that come out everyday about exercises that no one would think would have the great benefits they have. This is no exception. Trust me I’m 34 and I’m getting older by the minute but i enjoy having a body that is happy, healthy and together to my standards. Qi gong works the entire body, and i notice it works your buns too. It worked mine out anyway. Beyond that, I feel younger than what i really am. I know that.How do you feel right now? Do you need some more juice to get going? Well, here you go…look up this work out when you’re done.

What’s your standard healthy- hot-body look like? Take some notes on this one. Qi gong is one thing that does a body good. Did you get that? You better! By the time you write your list I would have just gotten finished with my Qi gong routine. I honestly stopped working out to write some of this article because the results I’m getting are some powerful from this stuff.  So, lets get into it..why Qi gong? What the heck it is anyway? It’s a type of martial arts practice actually. This type of martial arts is for the cultivation of your life force energy though. Life force meaning, the invisible body that mobilizes your entire physical body. Confusing? of course it is! It’s all good though, you’ll get it. Trust.

I can’t see your face from where i am but Okay you seem a bit more interested in this exercise now that you noticed the booty lifting part that you’re fully tuned in. i got you..well Qi gong is good for the entire body!

And even though the type of Qi gong i mostly focus on is medical Qi gong which works the inside of the body..yes the inside not the outside..but it does both though trust me. So you get the benefits of working the organs, and outside of the body and your booty… I have to get going now. Look for that information on where to buy a great qi gong video. It’s coming soon. Enjoy your day and peace and love ya’ll. 123Blast off!

 

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Everything Has Its Place..

We all came here to heal someone with positive or negative forces..negative ones push us to understand what we value in life…and how valuable we are without the foolishness..and positive adds love and self-awareness to all of us…balance…one can stay while the other is simply passing through so don’t feel bad for allowing an undeserving person into your life..GET THE LESSON..move on with respect and a new realization..make it a divine one..PEACE, LOVE AND BLISS RETURNED EVERYDAY GOOOOD MORNINGGG♥

Living/raw food breakfast. A great way to start your day..

Healthy Berries are Good Food for Health
Healthy Berries are Good Food for Health (Photo credit: epSos.de)

 

 

 

 

 

 

It’s a fact that in the morning our digestives system takes just as much time to wake up as the rest of our body does. The best way to gently get it going is by drinking easy-to-digest juices, smoothies ,etc. They’re hydrating and packed with nutrients to replenish vitamins and minerals lost during the night and provide energy without feeling weighed down.

 

 

 

Some of the best raw food recipes for breakfast are green smoothies, fruit salads,granola and chia pudding. Even if you do not eat a strict living/raw food diet, having a breakfast of living/raw foods can do wonders for your health.

 

Your breakfast choice is crucial to whether or not your body can continue to detoxify or is forced to stop. For example, eggs and bacon will bring a halt to all the body’s hard work after a long night of fasting, but a raw food breakfast such as a fruit smoothie or bowl of chia oatmeal will allow the body to continue to cleanse itself.

 

Orange, pear, apple
Orange, pear, apple (Photo credit: Joe Lencioni)

 

A light breakfast of raw foods will also result in higher energy levels throughout the day because of how easy it is to digest. A few of my favorite living/raw food breakfast is fresh juice, fresh frutits, chia pudding or even smoothie, which is predigested by the blender and even easier to digest.

 

 

 

Though we need food for nourishment, we also need food to taste exquisite and be pleasing to the eye. Are not the most memorable meals the ones where every human sense is enticed? Don’t be discouraged if you never been proficient in the kitchen. Balancing flavor, creating texture and beautiful presentation are culinary arts that anyone can master. With living foods, there are countless possibilities within the parameters of not heating them. Sometimes you just have to think outside the box. As you look at these pictures, I hope that you are inspired.

 

A diet rich in soy and whey protein, found in ...
A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. (Photo credit: Wikipedia)

 

Please use only certified Organic Ingredients( if you can) ~Use Discernment~ in Gratitude ~ Peace ~ Love ~ Compassion & *Light*

 

 

 

Meditate and Grow Rich For Life!

If you’re searching for one factor that can alter your life right away, and even Favorably and generously then Meditation is what you want. The extensive collection of meditation rewards can be witnessed from both near and far. You most likely feel tranquil at the moment merely from the idea of meditation, now don’t you? I’m not going to tell you that you don’t have a very good reason to feel peaceful about meditation. It’s been clinically proven that when you take time to reflect during your day, your health has the potential to get better overnight. Let’s talk about the benefits of taking a break during the day to you, in short the gains to your body, mind and spirit are going to be huge. I know you can use a break to catch your breath each day. If you want to get back your day, you can do it! Meditation is for more than simply sitting down and taking a couple deep breaths of air. Meditation is a dynamic bonus, of yoga breathing, focus, rhythmic motion, programming new behavior responses, erasing unwanted emotional patterns, visualization and  the list goes on from there. Meditation can afford you with the time to get your life just the way you want it by at least visualizing what you want while you’re deep in a trance state. Whatever you want to change or improve about your life can be done while you’re deep in a meditation. The speed  you can change your life depends on your efforts to success. The best thing about introspection is that it’s a personal accountability thing. Whatever happens is solely on you and your intention. You get out of meditation whatever you put in.

Connect With The Elements Of An Amazing Life

Mother Nature
Mother Nature (Photo credit: Wikipedia)

 

Like the menu from a restaurant in which various varieties of meals are served – everything from appetizers, to main dishes, to sweets. Similarly your life has its recipe for an high energy life. Each person has their own elements that enhance and bring out the happy and optimistic side of them. When you look deep into a person to see what they are when they’re at their peak of joy you may be inspired. Also their smile may help you plus others to be uplifted a great deal. It’s Inspiring, and interesting how connected we are to everyone in the world.

Think about the following: If you do something as simple as to, help the needy.. by offering them solutions, money, resources or in other ways like simply listening to their story for instance, don’t sweat it because the return on your investment will certainly come back to you at least ten times over. The key to being content in giving is to never expect anything in return from giving. Rather, appreciate the feeling that you experience in your heart as a result of giving along with sharing with someone who needs. To share is truly divine in nature. Since we all are divine in nature at the center of it all, its vital to show our genuine natures by giving back.

An additional way to take pleasure in living is by listening to music. Life is about enjoyment at all times so go have fun with your favorite music. Make sure you sing passionately along too. If you want to sing your best, do it up! Or just sing completely off-key if you want. Whichever makes you feel great or helps make you laugh. The notion is to let go and let life in. Some spontaneity is good for the soul. Don’t laugh alone though, please share the singing with your friends, family or neighbors they’ll get into the spirit and maybe even join you! Celebrate!

The sounds of mother nature is music as well. The gentle sound of the river coursing, or the wind whistling on seashore, and birds tweeting are as organic as mother nature is. The magical sounds of nature is serene, holistic music. Visit nature for your retreat any day for unquestionable results.

Let’s face it. Daily life is known to have its share of difficulties, mishaps, and fortunes. Sometimes news some that you don’t want to hear. You can only ignore a challenge for a time, eventually you have to face your life and deal with whatever comes your way. There are a couple of ways to look at each situation. One way is to feel unfortunate, and the other is to be joyful no matter what! Being joyful has its benefits of course just as feeling the opposite has the opposite effect.

A social gathering devoid of lightheartedness is an uninteresting one. This is true in your life too. So make sure to populate your world with plenty of laughs to keep it light and happy. The more balanced and certainly spontaneous a circumstance is, it’s far more healthy, and also the better it can brighten up your state of mind.

Appreciate the lessons that produced from adversity. Remember that errors make it possible for you to master opportunities concealed in adversities. There is great meaning within every occurrence in your lifetime. Enjoy life but also value every last lesson that you discover.

The Wondrous Benefits Of Reading Go On and On…

Cover of "Start to Read (Mr. Men and Litt...
Cover of Start to Read (Mr. Men and Little Miss)

 

Ever since I can clearly remember I shared a love of reading with my father. All I wanted to do was to learned about how to communicate better when I was in grade school. I never waited for class to start to read because I always had a book with me. I’m a passionate reader as I’m sure you are too. No matter what, I read daily. It’s my favorite way to spend the day. What about you? What attracts you to reading? I was sitting round thinking  why people love reading so much and what’s the attraction to it, as I ponder wow there are so many!

 

Are you challenging  your brain effectively?

Are you missing out on the joy of reading?

Or Is it true that you are a word enthusiast?

 

There are many clues that reveal exactly who the avid readers are in your bunch are while also revealing who they aren’t as well. In the social zone, bookworm’s often stick out like happy nerds should! Being a nerd isn’t at all a bad thing. I’m passing out compliments. See, there are great things that come as a result of being a book fan all your life.

 

For one thing, most people who read regularly have the keen skills to think and communicate exceptionally well. This is not to say that people who don’t get hyped about a new book are crappy readers at all. But you know you’ve seen the magic spark in the eye of those who love what they get out of educating them selves with the words they read. Hands down bookies are pretty much honored by others and this is probably because of the need for uncanny communication in the world. Wouldn’t you agree that we can use more of it?! Indeed yes!

 

The ageless Art of Reading expands the mental faculties by leaps and bounds. In fact, reading is documented as one of the most satisfying pleasures of people today. Reading is more than merely staring onto a paper with words on it.. there’s also a combination of eye, hand and mental action that make it a bit of an exercise.

 

There are other elements at work when you’re reading but reading is mainly a mental thing. Reading and watching television are somewhat comparable. Although honestly, reading will make you smarter in the end. Think about it! Sitting and watching a screen versus actively processing and breaking down information by reasoning to arrive at a conclusion that sheds light on the information in the book..yes this process takes time plus patience! But that’s exactly why reading when compared to watching ‘the box’ still have a considerable distance between them as far as overall rewards are concerned.

 

Still, reading even improves your vocabulary too. So at this point you’re expanding your mind and gain clarity through your brain by reading this article thus utilizing your eyes to plant the mixture of information you are mentally assimilating. Reading boosts your vocabulary through comprehension. A lot of book lovers have an extensive vocabulary. This is helpful in school, work and in interacting with others.

 

The memory is another area that’s improved through on going reading. Remember when you played a game of match or crosswords how you got sharper on your word play as a result of playing a game? In reading you have to catch details, story plots, scenes, characters, descriptions and facts too. All this mental multitasking builds your brain up in more ways than most of us know.

 

Although reading is certainly fun, creative and even a great hobby or past time. The discipline it builds in you are guaranteed to enrich all areas of your life! There’s no better time than the present so Get your reading on!

 

 

 

Carnelian : A stone of Confidence and Action.

Tumbled carnelian, Botswana Deutsch: getrommel...
Tumbled carnelian, Botswana Deutsch: getrommelter Karneol aus Botswana (Photo credit: Wikipedia)

Carnelian (also spelled cornelian) is a brownish-red mineral which is commonly used as a semi-precious gemstone. Similar to carnelian is sard, which is generally harder and darker. (The difference is not rigidly defined, and the two names are often used interchangeably.)  Both carnelian and sard are varieties of the silica mineral chalcedony colored by impurities of iron oxide. The color can vary greatly, ranging from pale orange to an intense almost-black coloration.

Carnelian intaglio with a Ptolemaic queen hold...
Carnelian intaglio with a Ptolemaic queen holding a sceptre, early 1st century BC; gold, garnet,emerald and glass paste mount, 1724. (Photo credit: Wikipedia)

The bow drill was used to drill holes into carnelian in Mehrgarh between 4th-5th millennium BC. Carnelian was recovered from Bronze Age Minoan layers at Knossos on Crete in a form that demonstrated its use in decorative arts;[3] this use dates to approximately 1800 BC. Carnelian was used widely during Roman times to make engraved gems for signet or seal rings for imprinting a seal with wax on correspondence or other important documents. Hot wax does not stick to carnelian. Sard was used for Assyrian cylinder seals, Egyptian and Phoenician scarabs, and early Greek and Etruscan gems. The Hebrew odem (translated sardius), the first stone in the High Priest’s breastplate, was a red stone, probably sard but perhaps red jasper.

Karneol
Karneol (Photo credit: Wikipedia)

Carnelian (also sometimes referred to as cornelian) is found primarily in India, as well as various sites in South America. It is a variety of chalcedony. The most favorable pieces are a deep red to red-orange hue. Carnelian has a long and storied past, and was once considered strictly the property of the noble class. People holding a high social status were often buried with this gem stone.

Ancient Egyptians carried it on and about their bodies as a source of constant renewal and vitality. It was also told in the Egyptian Book of the Deadto be placed in tombs as “magic armor” for life after death.

A Carnelian in the form of the “tjet,” symbol of Mother Isis, was placed on the neck of a mummy to ensure the protection, safe passage, and rebirth of the spirit in the afterlife.

Another Carnelian amulet was the Eye of Horus, which is still believed to offer protection against the evil eye.

Carnelian is an energy booster. It helps the insecure person to find strength within them so they can come into their own. It is said to increase the appetite.

In Renaissance magic, the carnelian was usually engraved with a sword or images of warriors. Then this as a magical amulet was place in the home to guard it from lighting and storms or carried as protection against enchantment.

Carnelian is a great grounding stone and helping one to be more present in their life. This, of course, can make it much easier to help you find direction within your life. Carnelian helps you to feel in control of life.

Magickal uses of Carnelian include using it as a focus for past life work and for finding a “twin soul” or family.

In Roman times, Carnelian was engraved with the head of a lion or a great leader.

Seal of the Sassanid era. Cornaline-(gemstone ...
Seal of the Sassanid era. Cornaline-(gemstone carnelian) (Photo credit: Wikipedia)

Healing Properties

  • Carnelian applied physically, can promote balanced digestion. For lower abdominal pain, especially in woman and in pregnancy, this stone placed on the pubic bone each day for twenty minutes will reduce the pain.
  • Carnelian encourages the formation of new blood cells, and bleeding will respond favorably to treatment with this stone.
  • Physically, carnelian has been used to encourage healing of open sores, rheumatism, kidney stones and other kidney problems.
  • It is said that this stone will help cleanse and purify the blood, thus giving more physical energy.
  • Carnelian can be used to stimulate the first 4 chakras and to increase personal power, creativity and compassion.
Carnelian pebbles
Carnelian pebbles (Photo credit: Mauro Cateb)

Metaphysical Properties

  • Carnelian enhances analytical abilities, perceptiveness and awakens hidden talents and gifts
  • Some believe that carnelian can be worn for protection especially against those who would read your thoughts or those who would work magick against you.
  • Carnelian can be used to enhance astral vision and to end nightmares. It is also believed to enhance and stimulate sexual activity.
  • Carnelian aids in understanding the inner self and strengthens concentration.
  •  It helps one to overcome the ear of public speaking, increases the self worth, and is a fast acting stone to succeed in one’s career.
  • Carnelian is useful for overcoming abuse of any kind.
  •  It helps in trusting yourself and your perceptions.
  •  It overcomes negative conditioning and encourages steadfastness.
  • Carnelian is associated with the sacral or navel chakra, it is also sometimes associated with the Root and solar plexus chakra as well but it most commonly associated with the sacral or second chakra.

Picking Yourself Up When You Feel Like You’ve Never Been Lower

I Got Major Depressive Disorder
I Got Major Depressive Disorder (Photo credit: 囧-Jean-囧)

In the year 2007 the world was thrown into a global economic crisis, the like of which had not been experienced in many living people’s memories. Credit crisis turned to global economic uncertainty, which in turn led to the insecurity of businesses and extreme job insecurity. Many were hit hard with the reality that they were losing their jobs. The loss of a job is a soul destroying event in anyone’s life. It can throw people into a deep place of depression and feeling of worthlessness. Taking away someone’s ability to provide for his or her family, particularly if the person is a man, husband and father, is something pretty hard to describe or quantify particularly to someone who has not gone through the experience first hand.

The feeling of depression can of course vary from person to person; some people are naturally more predisposed to feelings of depression and sadness while others can have a lot thrown at them before depression takes a proper hold. The human being is conditioned largely by society to hide feelings from peers and families but be under no illusion: Stress and depression are mental illnesses and nothing about which to be ashamed. In fact the realisation and admission that there is a problem can often be a massive step on the road to recovery. They can be fought and overcome and there is (usually) an answer or solution. If the stress is to do with losing one’s income and employment then clearly securing new employment is the answer. http://commons.wikimedia.org/wiki/File:Depression.jpg

The best possible way in which to combat this feeling of helplessness is not to allow the depression to envelope you but to fight. Choose your mindset, decide what you want to achieve and by when and most crucially how. So how do you motivate yourself to get back up and out to find a new job?

Well being of the mind

The largest tool you have available at your disposal is your mind. Using your mind to keep you mentally healthy can be a massive string to your bow in the fight against stress and depression. By training your mind to be positive instead of negative you give yourself to best possible start in your bid to motivate and inspire yourself. Only someone who believes in himself will persuade others to do the same. By using your mind maybe you can retrain to be qualified to carry out a different job role and in effect wipe the slate clean and psychologically start over. 

Support Network

As with anyone trying to help a loved one to fight hard times in life, such as bereavement or drug or alcohol addictions - Find treatment for an alcoholic, the support of the people around you is utterly paramount in times of stress.

Having a spouse who understands and supports you rather than belittles and makes the situation worse for you is a vital in overcoming the barriers. Surround yourself with positive people; support groups are a great way in which to find help. Cut out the people in your life who do not help your situation. This might seem an extreme measure, but it is an important one, and does not have to be permanent. You need to look to your surrounding world for their support and understanding and be ruthless in the type of support you are looking for.

Talking and voicing concerns is a great therapy. As already mentioned, admitting you have sad feelings and what the root of the problem is a vital step and building on this with honesty and collaboration with friends and family makes you stronger.

Visualisation is a valuable trick too. Take a second to think how it will feel to achieve your goal, how it feels to have a job again, it makes you feel like a winner. So make your subconscious mind understand that feeling of winning, the yearning to win and you will actually begin to realise these feelings in real life, and SUCCEED.

Write down small goals, week by week write a plan of what you plan to achieve and maybe share them with a friend or spouse so they can help keep you focussed on the week ahead. When you achieve them: reward yourself and celebrate them by talking to people and telling them. They will be as pleased for you as you are and you will be ready for the next challenge.

Exercise and Diet

Enjoying a well-balanced and nutritious diet is a weapon against stress and depression. By fuelling your body with a balance of protein, carbohydrate, fruit and vegetables with varied color ranges you will improve your state of mind immediately. When you go to the grocery store plan your meals and ensure they represent all food groups.

 http://commons.wikimedia.org/wiki/File:GntVegCart.jpg

Reduce your alcohol, caffeine and cigarettes too, although you feel you need them more than ever when you are stressed they will become a crutch which you will find it hard to break away from, so visualize not turning to them for support, maybe do some exercise instead. Exercise provides an outlet to release your feelings and channel them to good use. Plan some form of exercise on a daily basis. It doesn’t have to be at the gym. Walking is fantastic exercise, gets you out into the fresh air and is free. Build up to a jog and before you know it you could be running through your stress and working it out of your body.

Motivating yourself to get out of a situation is not an easy challenge. Only you are able to do it though, no one else is going to give you your goal, there is only one person that can affect it and achieve it, (with support) and when you do so, be proud!