Yes, I trust in the process of life.

Here is an affirmation for good health.
Yes, I am healthy and feel wonderful.

In this podcast I talk about using the words, "Yes, I am."

In this podcast I talk about the law of attraction and affirmations.

Wishing you and your family a very happy Easter.

Forgiveness is a gift but given to whom? Is it the ultimate kindness extended to our offender? Perhaps. Most often, this is how forgiveness is viewed. Yet, the offender is not always in need of our forgiveness. In many cases, the offender doesn’t desire forgiveness or even recognize the offense. So, when you extend that ultimate kindness and it isn’t acknowledged, who benefits from your forgiveness? Was it a complete waste of your emotional energy to forgive someone who doesn’t want, need or acknowledge it? No. There is strong argument that forgiving is truly the greatest gift we can give our self for both our mental and physical health.

The consequences of unresolved conflict may have little to no impact on your offender. However,
feelings of resentment, betrayal, anger, bitterness, hurt and disappointment can take a toll on our health. The psychological ramifications can include depression, anxiety and the constant and unescapable feeling of “fight or flight” mode when in the offender’s presence.  While the physical effects of unresolved conflict creates high cortisol (stress hormone) levels. High cortisol levels can have a negative effect on our immune system leaving us susceptible to illness. Further, cortisol can trigger high blood pressure, weight gain, high cholesterol and risk of heart attack.
 
So, if forgiveness is more for you and your health, what does that mean? How do you go about forgiving someone if they don’t care or even recognize the offense? And what if the offense is so serious that you can’t even process the thought of forgiving them? Forgiveness is more than words and goes beyond saying, “I forgive you” to your offender.

Forgiveness is a process, and, in some instances, it could be very simple and moving on comes easy. However, depending on the offense - it can often take weeks, months or even years to completely forgive. The process of forgiving starts with your conscious choice to forgive, knowing that you are doing it for you – not them. Once you have chosen to forgive and realize you are doing it for you, you need to reflect on the events and raw emotions of the offense.
 
Empathy also plays a role. This is not to say that you find an excuse for what someone did or say that it is okay. Rather, try to understand why they did it. You may also look back at your life and see where you may have offended someone. Were you forgiven? Do you feel you should have been? We are not perfect so recognize that humans make mistakes. For example, an abuser was often abused themselves. Or alcoholics often come from abusive relationships or have mental/physical considerations. Empathy is part of the process.

It goes without saying that if unresolved conflict has a negative impact on health, then forgiveness can lead to positive health benefits. Studies have been done that show forgiveness is an important part of our health and well-being. Those that forgive frequently and easily report being more satisfied with their lives and have less stress and anxiety. Releasing resentment can allow you to feel compassion… and you will sleep better! Forgiving may not come easy but with practice you become better at it, knowing you are doing it for you – not them!

Photo Credit: Rawpixel

The warm months of the year are finally upon us. For many people, that means coming up with fitness and wellness routines that will help them live a healthier life and look great while spending more time outdoors. If your spring and summer list of goals includes completing your first 5K, then you’re in luck! Because life coach Tony Palermo has put together a list of essential tools, including tech devices and apps, that can make training for your first big race so much easier.
 
A Reliable Smartwatch or Fitness Tracker 
 
Preparing for a 5K is more about progress than perfection. So as you prepare for your first race, consider picking up a fitness tracker or smartwatch to keep yourself motivated. If you have it in your budget, opting for a smartwatch will give you more features for training and tracking your progress, as well as keeping you safe along the way. For example, the latest Apple watches come with an electrocardiogram (ECG) app to check your heart rate, as well as fall detection and Emergency SOS, both of which can alert emergency contacts or personnel in the event of a training emergency.
 
Looking for something that will track your training progress without adding a lot of cost to your budget? Then one of Digital Trends’s recommended low-cost fitness trackers may be your best bet. While these budget-friendly fitness trackers may not have as many bells and whistles as smartwatches, they offer some of the same progress-tracking features at a much lower price tag. That can be a major perk for new runners who are unsure of their fitness tracking needs.
 
Helpful Running and Training Apps
 
Another perk to having a smartwatch or fitness tracker for your 5K training program is that you can connect these devices to running apps on your smartphone, to create a custom training program that will have you race-ready in no time. If you truly are a beginner when it comes to running, then an app like C25K could provide the motivation and training you need to run your first 5K without any issues. C25K stands for Couch to 5K, and this app is aptly named because the included training features can turn any couch potato into a long-distance runner. You can customize your training program according to your abilities and the date of your first 5K race, and the training programs are fairly easy to follow.
 
The same company that developed C25K also makes other training apps, like 10K and half-marathon programs, if you decide to take your running goals to the next level. Other apps that can be useful for novice runners include training apps like Runcoach and music apps like Spotify, to make sticking to running goals easy and fun.
 
A Good Set of Headphones
 
At first glance, this may not seem like something you actually need to help you prepare for a 5K, but those who find inspiration in music will definitely want to pick up a great pair of headphones when they start training. Of course, headphones aren’t just for music! If you enjoy listening to audiobooks or your favorite podcast while you’re training, headphones can keep you motivated to push forward. Headphones come in a variety of different variations, so find a pair that suits your needs and get moving.
 
Properly-Sized Running Shoes
 
One of the perks of running a 5K is that you don’t need to invest in a ton of expensive equipment to be successful. While having a fitness tracker or smartwatch, as well as training apps, can make preparing for your first race a lot easier, you don’t necessarily need these gadgets and tools to fulfill your 5K goals. The one thing you do need, aside from a little grit and determination, is a supportive pair of shoes. Selecting the right shoes for your running style and race needs can keep you comfortable during your first 5K, but having the right support can also prevent injuries.
 
Start by determining whether your 5K will be held on paved road or trail, and then take a look at your current shoes to determine your personal running mechanics. If you want to take the guesswork out of investing in appropriate running shoes, you can also begin your shopping trip with a visit to a local sports equipment retailer or running supply store. If you need to find a 5K, these stores may have race and registration information on-hand as well.
 
Arming yourself with a few training tools can make achieving your 5K dreams a reality! So if your get-healthy goals include running a 5K, or even a 10K or half-marathon, be sure to keep this training guide handy. Reaching your goals is a great way to celebrate a new decade, and it’s a wonderful way to improve your health and wellness!        
 
Are you hoping to reach even more personal goals in the coming months? Reach out to life coach Tony Palermo to get started on your journey to success and happiness!