What is an Animal Totem?
The phrase “animal totem” literally means a symbolic representation of your animal guide; such as a crest, a totem pole, an emblem, a small figurine, or anything else that depicts your animal guide. A totem could be symbolic for a whole tribe, clan or family – or just an individual. However, the phrase “animal totem” also means “animal guide”, receiving spiritual assistance from an animal.
Shamans throughout the world have relied on the guidance and wisdom of spirit animals for thousands of years. Totems have been used in shamanistic practice as far back as human history stretches, it is one of the oldest forms of magick in the world. Hunters would paint the form of their prey on walls during ceremonies to bless the coming hunt with good fortune, and to acknowledge, bless and thank the spirit of the animal, as well as even ask for its assistance from the spiritual world. Many ancient tribes revered certain animals for their particular characteristics. Animals are embroiled deeply in all the ancient religions, and were often deified.

 

Egypt painting of the Jackal Headed God, Anubus

In simple terms, your animal guide instructs you, protects you and teaches you important lessons as you navigate your spiritual and physical life. They also help us reconnect with our earth roots, reminding us that everything is interconnected and we are all part of the same cycle of life. This knowledge is the most important and powerful truth that we can hold. Working with animal totems is a form of medicine in the Native American Indian tradition.  Animals that call to you in a particular way are calling to you in the way of power. They carry special medicine for you, and may well call to you through your dreams once you start learning about them. In learning to call on the medicine of any person, creature or natural force, one must maintain an attitude of reverence and be willing to accept help. This power is truly at its most effective when used from a space of unity – of each being having within itself a part of all other beings, the law of oneness.


Do We have more than One Animal Totem?
Because our personalities, just like Mother Earth, just like Creator, have many facets, we usually experience more than one totem animal in our lives. Various traditions have differing teachings on whether there is a specific number of totems we experience. The Native American tradition, for one, teaches that we are each connected with nine different animals that accompany us through life as our guides (more on this further down).
We experience the wisdom and assistance of these different animal guides as they come into and out of our lives throughout our journey. They join us during new tasks, changes in direction, lessons to be learnt, and all events involving spiritual growth including simply bettering ourselves in day to day living. Bear in mind that as old totems exit our life, so new totems arrive, and this is the way it must be in order to continue growing and learning. Remember to always give thanks and blessings to a departing or departed totem, when you become aware that its energy is moving away from you.
Despite the changing nature of life and our totems, most traditions agree that we usually experience at least one animal guide who stays with us for our whole life, in the spiritual world and often in physical manifestations. This animal acts as our main guardian spirit (Life Totem). You share a connection with this animal that will show itself in shared characteristics, your dreams, various interactions, and an ongoing interest in the animal throughout your life. This animal guide offers power and wisdom to you, and as you learn to communicate with it, a relationship of respect and trust will develop and deepen. It is with you to assist you in your soul’s purpose in life during this manifestation.
What is the Difference between an Animal Totem, and a Witch’s Familiar?
Most people have encountered and recognize the popular image of a witch and her black cat. A familiar is an animal that physically lives with a witch, and assists her/him in her magickal workings. Traditionally, witches worked primarily with cats, but a familiar could be any animal living with the witch – a dog, rabbit, horse, snake, etc. A familiar represents all the good qualities of that animal and is in tune with the witch energetically. It provides the witch with a link to the animal kingdom, and the essence of their power. A witch’s familiar may or may not also be one of her animal totems, likewise her animal totem may or may not join her in physical form.

How Can One Work with Animal Totems?
Obviously you cannot always work with a physical familiar, for obvious reasons (space limitation, for one). Therefore, shamans / energy workers / witches find working with animal totems in the astral of huge benefit. You can at any time call on the animal kingdom for assistance – it can be as simple as asking a question and going for a walk in nature, or as complicated as a full ritual to acknowledge a specific power animal – as long as you make the effort to open up to the natural world.

Healers: You may choose to work with an animal totem specifically for one magickal working that would benefit from that animal’s medicine, guidance and power. In terms of healing, many animals have unique resistance to certain diseases, and drawing upon that animal’s energy helps us/our patient be more resistant to it as well. Some animals are archetypal symbols of healing, like the snake, as it sheds its old skin and moves into the new. As a symbol for transformation, by meditating and focusing on the snake during times of illness, it can assist in accelerating the healing process. Animals that appear to us at times of illness can also be providing us with vital clues as to the best way to focus our healing energies. You may also find that the spirit of a power animal may choose at times to enter the consciousness of one who has walked the “Medicine Way” (or in other words, works with the Animal Kingdom energies) for many years, and align itself to aid in healings. This is part of the initiation process of Animal Medicine, and brings great power to the healer.

Quarter Guardians: Some animals are associated with the quarters (four elements) and can be called in to activate the quarters.

Advisors & Guides: Totem animals are also great advisors and can be called on for help in particular situations. They can lead us and help us in sacred quests and journeys, as well as bring us direction about situations, choices, decisions and activities we’re involved in. A closer study of their characteristics and behaviours provides clues and insights as to what our own behaviours and actions should be in particular situations.

Teachers: You can also personally select a “power animal” – i.e. a totem animal to work with within the astral for a time (weeks, months or years) in order to learn specifically from that animal. All animals that come to us are teachers. They teach us about our own potentials, about energies at play within our lives and about our spiritual paths. We can learn something from every animal, but those that appear to us, and those that we choose to work with, can teach us special wisdoms.

Protectors: Animals are also protectors, and can be called upon to give us extra strength and energy. They can alert us to trouble, physically and spiritually. Pay attention to what animals appear in your life in order to benefit from their messages of warning. You might find yourself having dreams of conflict in which an animal appears – the animal lets us know what qualities to draw on to handle the conflicts in our life. Protection animals are not always big and ferocious – every animal has its own unique defence strategies and abilities. While bears can be powerful protectors for many aspects of life, the opossum can also serve as a protector, warning that things and people around us are not what they seem to be. We may need to “play possum” in some situations.

How To Find Your Animal Totem

When you find an animal is speaking strongly to you, that you feel drawn to it, or you find it keeps cropping up (e.g. you see a poster of an eagle, then hear a song about an eagle on the radio, then look out your window to see an eagle fly past), you need to acknowledge and open yourself to it. You can do this very simply by placing pictures or totems (statues/crests etc) in your environment, and learning more about the animal. This will assist your subconscious in being more open to the energy of the totem, and thus allow messages and wisdom to flow to you from your animal more easily, as well as encouraging the energy of the animal to be welcome in your space.
There are several questions you can meditate on if you have not become aware of your animal totem/s yet. Remember that you cannot be wrong! Just trust your intuition and relax as you contemplate the answers:

1. What animal, bird or insect do you feel most drawn to?
2. When you go to a nature reserve, park or zoo, what animal are you most interested in seeing?
3. What animal do you most often see (in nature and in your ordinary surroundings – contemplate any interaction, whether images, sounds, or the actual animal)?
4. What animal are you currently interested in learning more about?
5. What animal most frightens you, intrigues you, or makes you feel “out of your comfort zone”?
6. Have you ever been bitten, scratched or attacked by an animal?
7. Do you ever have recurring dreams about a particular animal?
8. Are you drawn to figurines or pictures of a specific animal?

More exercises to try:

1. Make a list of animals that have drawn your interest or have left a deep impression on you from paintings, photographs, stories, movies, carvings, etc. This will help you identify what animal/s has/have played a meaningful part in your world.
2. Keep a journal of the animals present in your dreams or that you encounter through the day for the next month. How did the animal behave? Did you interact with the animal? This will help you identify which animal shows up in your life most frequently.
3. Find a place where you can be alone to meditate. Sit quietly and ask your animal to make its nature known to you. Feel free to use tools such as incense, smudge, and candles to help you. A particularly helpful meditation is picturing yourself standing in the middle of a large forest glade, with a river and/or lake, or perhaps a cove by the sea. Ask your guide to come to you, as you walk in the surroundings.

DIFFERENT TRADITIONS:
As already discussed, different traditions vary on the specifics when it comes to the exact number of totem animals you work with, and what they are called. Below I list two DIFFERENT views – the point is to do your own research and go with what suits YOU. It’s a personal choice based on what you resonate with.
View One – Types of Totems:
Life Totem
Your Life Totem animal is the first totem you should connect with, intuitively, once your understand its significance.  Your Life Totem animal is with you throughout your entire incarnation, and is always there for you when you need its abilities. It is possible to have more than one Life Totem animal that join you during your journey.

Primary Life Totem
Your Primary Life Totem represents your key focus at this time – that which you are currently working on, learning, developing. The messages brought to you by your Primary Life Totem are important reminders from the Universe about your present purpose on Earth, and your inner spiritual nature.

Journey Totem
You Journey Totem animal is with you for a specific period of time – whether that be weeks, months or even years, depending on how long it takes you to walk the path and learn the lesson/s that your Journey Totem animal is guiding and assisting you with. You may experience several Journey Totem animals appearing in your life more commonly than all the others, as if by coincidence. When two or three animals suddenly make an appearance in your life, and they share a similar nature, it means that you have established the basis of your path.

Message Totem
A Message Totem arrives suddenly, neutrally, and at random times throughout your life (or maybe even only once). A Journey Totem, in contrast, stays a little longer and tends to slip in and out of your life over a period of time. The Message Totem brings a powerful message of self growth and spiritual awakening – a sudden step forward. The experience will stand out as unique.

Shadow Totem
A Shadow Totem animal is one of a number of totems sent to us to test us, and will be the one that you initially fear. The Shadow Totem represents your inner fears and weaknesses that you need to overcome. Once you are able to see the fascination or attraction in a previously feared, ‘dangerous’ animal, you have succeeded in learning its lesson, and its power and strength will be open to you. For this reason, facing the fears that the Shadow Totem brings out in you can result in major spiritual growth. Failing to face your fears could result in the Shadow Totem being unable to assist you, and in fact force it to work against your life, holding you back from enlightenment.

Spirit Totem
A Spirit Totem is what a Shadow Totem becomes in your life once you have overcome your fear. It is one of your most powerful Animal Totems.

View Two – The Native American Indian Nine Totems:
Each and every person has nine power animals that represent the medicine they carry on this journey/lifetime. For example, a person who is connected with Wolf is a born teacher, pathfinder, innovator and self-starter. If they are not living their truth/not walking their true path, you may find they emulate the opposite of these qualities. The number nine is based on the concept that we are born on Earth with seven directions: East, South, West, North, Above, Below and Within (which they teach  is inside us AND around us since the entire Universe is inside our consciousness). We have a totem animal in each of the seven directions to teach us the lessons of these directions. The other two animals are the ones that walk on either side of us at all times. We may experience them in recurring dreams, a fascination with them throughout our lives, or simply a recognized “connection”.
What is Animal Medicine?
In this context, the word “medicine” must be redefined. Medicine is a Native American Indian concept which refers to anything that improves one’s connection to Creator/Great Spirit/The Great Mystery, and all life. This includes physical healing, mind healing and spirit healing. It also encompasses anything that increases or brings about growth in personal power, strength and understanding. It is a way of living that brings healing to Mother Earth and all life forms. Therefore, in essence, Native American medicine means a way of life – walking on Earth in perfect harmony with the Universe.
Animals’ characteristics, behaviours, patterns and even their very appearances, relay messages to us – we just need to learn the language. This is an ancient form of “reading the wyrd”, the way the world worked before technology made us blind and deaf to the natural world around us. This precious information, and gifts of healing, are completely free to us.
When you call on the power or energy of a specific animal, you are asking to be drawn into complete harmony with the strength of its essence. All understanding that we gain, all wisdom that we collect through these valuable interactions with our animal brothers and sisters, is a healing process, and must be approached with both humility and intuitiveness. Certain aspects of the lessons the animals choose to teach us are reflections of our soul lessons. These are essential truths about being human, being vulnerable, and seeking wholeness with all that is. They are a part of the pathway to power. The power lies in the wisdom and understanding of your role in the Great Mystery, and in honouring every living thing as a teacher.
Learning to interact with the Animal Kingdom in this way is about reactivating your instinctual intuitiveness, remembering your innate knowledge of natural truths, learning how to relate to all of the Great Mystery’s creatures, and how to “observe the obvious in the silence”.

“The silence of a quiet mind is the sacred fertility of the receiving spirit.” –
Medicine Cards, Jame Sams & David Carson

MORE
Look out for the next few posts where I’ll be providing lists of animals and their totem meanings. Obviously the meanings of each animal have been extremely simplified and in many places only one aspect has been focused on. This is simply due to time and space constraints – to try encompass the whole of a complex creature and all the hundreds of lessons it has to impart would be an impossibility. But hopefully the information will be enough to get you on your way, and once your eyes and energies are opened, the animals will begin to fill in the rest as needed

Sources for this series include:
http://www.goddessrealm.com/animal-totems
http://www.animaltotem.com/find-your-totem.html
http://www.legendsofamerica.com/na-totems.html
http://www.animalspirits.com/indexlist.html
“Indian Power Animals and Totems” by Marguerite Elsbeth
“To Ride a Silver Broomstick” by Silver RavenWolf
“To Stir a Magick Cauldron” by Silver RavenWolf
“Animal-Speak Pocket Guide” by Ted Andrews
“Medicine Cards – The Discovery of Power Through the Ways of Animals” – by Jamie Sams & David Carson ***HIGHLY RECOMMENDED***
“ Earth Medicine” by Kenneth Meadows
“Psychic Pets” by Barbara Woodhouse

Top 10 Hydrating Foods

It turns out you can eat your H2O.

"Produce contains high percentages of water as well as antioxidants and essential minerals," says Leslie Bonci, director of sports nutrition at the University of Pittsburgh's center for sports medicine.

You probably consume 20 percent of your fluids from food, and you can boost that percentage with highly saturated snacks.

Because they tend to be low in calorie density, these snacks also keep you satiated and can help you stay lean. Of course, every time you eat a meal you should also drink: Sip 16 ounces of water or another low-cal beverage. And for the ultimate water-rich snack, try one cup of chopped cucumber, carrots, radishes, and celery.

Cucumber: 97%*

Raw Radishes: 95%

Celery: 95%

Watermelon: 91%

Raw Broccoli: 89%

Peaches: 89%

Yogurt: 88%

Raw Carrots: 88%

Plums: 87%

Apples: 86%

*Percentages indicate water content by weight

Reasons to Drink More Water

1. If you don’t drink water, you will die. It's that important. Depending on our environment, we can live only a few days without water - maybe a week. We can live much longer without food. For most of us, we should prioritize the consumption of water far more than we currently do.
2. Prevent cancer. Yes, that’s right – various research says staying hydrated can reduce risk of colon cancer by 45%, bladder cancer by 50%, and possibly reduce breast cancer risk as well.⁷
3. Be less cranky. Research says dehydration can affect your mood and make you grumpy and confused. Think clearer and be happier by drinking more water.
4. Perform better. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue! Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.
5. Lose weight. Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss.
6. Have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.
7. Flush out waste and bacteria. Our digestive system needs water to function properly. Waste is flushed out in the form of urine and sweat. If we don't drink water, we don't flush out waste and it collects in our body causing a myriad of problems. Also combined with fiber, water can cure constipation.
8. Prevent headaches. Sometimes headaches can be caused by dehydration, so drinking water can prevent or alleviate that nasty head pain. Next time your head hurts, try drinking water.
9. Make your skin glow. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the color and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do it's job of regulating the body's temperature through sweating.
10. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well.

Quick rules of thumb for drinking water:

• Drink half your bodyweight in ounces of water (if you weight 160lbs, drink 80oz of water each day).
• Carry a bottle everywhere with you as a reminder to keep drinking.
• Eat raw fruits and vegetables – they are dense in water. You can get water from food, not just from beverages.
• Drink water and other fluids until you urinate frequently and with light color.

Healthy meals under $3 dollars (Fajita-Style Quesadillas) (Like and Share)

Ingredients

• 1/2 medium red or green sweet pepper, seeded and cut into bite-size strips
• 1/2 medium onion, halved and thinly sliced
• 1 fresh serrano pepper, halved, seeded, and cut into thin strips*
• 2 teaspoons vegetable oil
• 4 6-inch white corn tortillas
• Nonstick cooking spray
• 1/2 cup shredded Monterey Jack cheese (2 ounces)
• 2 thin slicestomato, halved crosswise
• 1 tablespoon snipped fresh cilantro
• Light dairy sour cream (optional)
• Cilantro and lime wedges (optional)

Directions

1. In a large skillet cook sweet pepper, onion, and serrano pepper in hot oil over medium-high heat for 3 to 5 minutes or until vegetables are just tender. Remove from heat.

2. Lightly coat one side of each tortilla with cooking spray. On the uncoated side of two of the tortillas, divide half of the cheese. Top with onion mixture, tomato slices, the 1 tablespoon cilantro, and the remaining cheese. Top with remaining tortillas, coated sides up.

3. Heat a very large skillet or griddle over medium heat. Cook quesadillas for 4 to 5 minutes per side or until cheese melts and tortillas are lightly browned. Cut each quesadilla into 4 wedges. Serve warm and, if desired, with sour cream, additional cilantro and lime wedges.

From the Test Kitchen

• *Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Cost:

• sweet pepper: $0.75
• onion: $0.17
• serrano chile: $0.06
• tortillas: $0.29
• cheese: $0.74
• tomato: $1.15
• cilantro: $0.25
• total cost: $3.41
• cost per serving: $0.43

Nutrition Facts (Fajita-Style Quesadillas)

• Servings Per Recipe 8,
• cal. (kcal) 61,
• Fat, total (g) 4,
• chol. (mg) 6,
• sat. fat (g) 1,
• carb. (g) 5,
• Monosaturated fat (g) 1,
• Polyunsaturated fat (g) 1,
• fiber (g) 1,
• sugar (g) 1,
• pro. (g) 2,
• vit. A (IU) 292,
• vit. C (mg) 11,
• Thiamin (mg) 0,
• Riboflavin (mg) 0,
• Niacin (mg) 0,
• Pyridoxine (Vit. B6) (mg) 0,
• Folate (µg) 8,
• Cobalamin (Vit. B12) (µg) 0,
• sodium (mg) 41,
• Potassium (mg) 54,
• calcium (mg) 61,
• iron (mg) 0,
• Starch () 1,
• Fat () 1,
• Percent Daily Values are based on a 2,000 calorie diet

Healthy Smoothies

If you are trying to use smoothies for dropping weight, you should keep in mind that liquid calories count. If you’re going to drink one, you should drink it in place of a meal, or next to a meal that has been otherwise reduced in calories. Drinking one on the side of a meal of a size that you would normally eat could actually end up resulting in weight gain due to the additional calories. It’s best to drink them in place of a meal or alongside a small meal.

These are low calorie and comprehensively nutritionally sound, full of antioxidants, fiber, and calcium.

The best part about these particular recipes is that all of the ingredients are wholesome. Any store bought brand and almost all of the vendors who sell them freshly blended are using a base product that is full of additives and unnecessary sugars. These, on the other hand, are all made of fresh, nutrient dense fruits and yogurt.

Blueberry Peach Smoothie - The peach and blueberries in this blend supply a healthy dose of fiber, Vitamin C, and manganese, which help regulate the body's metabolism.

Strawberry, Banana and Blueberry Smoothie - The berry combo in this drink provides vital nutrients necessary for healthy hair, skin, and nails, as well as an enduring energy boost.

Blackberry and Blueberry Smoothie - The berries in this purple recipe offer high amounts of fiber and antioxidants, such as Vitamin C and A.

High Protein Strawberry Peanut Butter & Banana - The strawberry peanut butter banana combo is high in protein, heart healthy fats, antioxidants, and other cancer fighting vitamins. This one is higher in calories but it has a good dose of hunger fighting fat.

Strawberry Avocado Smoothie - In place of a meal, this blend can be an aid to getting slimmer because the healthy fats will fill you up and hold off your appetite.

Beginners Cardio

Trying to reach and maintain your aerobic heart rate during an exercise workout might be too difficult, and even dangerous, if you’re a beginner. In addition to the cardiorespiratory stress aerobic exercise creates, many cardio workouts produce repetitive stress on your joints and muscles. Starting with moderate-intensity, low-impact exercise routines will help you get into shape and put you on a path to long-term workout success.

Intensity Levels

As a beginner, you should find the exercise heart rate that will let you keep exercising for 10 minutes or longer without having to stop. Find the maximum intensity you can maintain for the duration of your workout without having to stop. Try a brisk walk instead of a run, walk stairs instead of jumping rope or use resistance bands instead of trying aerobic dancing. The American Heart Association recommends 150 minutes of exercise each week at this pace. If you can’t do five, 30-minute workouts each week, try multiple 10- to 15-minute workouts each day. Add five minutes to your workouts each week, then raise your heart rate once you can exercise for 30 minutes with only one or two short breaks.

Power Walking

Power walking is an effective method for getting into cardio exercise because it raises your heart rate and breathing and challenges your muscles, helping you build the stamina and endurance you’ll need for longer, more intense workouts later. Start with two minutes of regular walking to warm up, then walk at a brisk pace that gets you breathing hard. Finish with several minutes of slow walking to bring heart rate back to normal, then stretch before you end your workout. Use hand weights or light dumbbells to add resistance and build upper-body muscles. After your first week of power walking, add one-minute jogs every 10 minutes to help build cardio strength.

Exercise Machines

Exercise machines are easy to use and let you increase your heart rate and resistance as you get in better shape. Start with a slow warmup for several minutes, then exercise at a pace similar to brisk walking. Choose an elliptical with arm poles for more muscle recruitment and use dumbbells while you pedal an exercise bike or walk on a treadmill. Beginners can try a speed of 2.5 miles per hour to 3.5 miles per hour to start a treadmill program, or a speed of approximately 10 miles per hour on a bike. To improve your muscular endurance, use more than one machine each workout, or use a different machine each workout.

Resistance Training

Organizations such as the American College of Sports Medicine and Mayo Clinic strongly recommend adding resistance to cardio workouts to improve your overall fitness. Raise your heart rate using dumbbells or resistance bands, or by performing simple body weight exercises in a circuit-training workout. Perform an exercise for 30 to 60 seconds until your muscles begin to fatigue, then take a 10- to 15-second rest and start a different exercise. Try biceps curls, triceps extensions, chest presses, flyes, squats, jump squats, burpees, mountain climbers, pushups on your knees, situps, crunches, jogging in place and jumping jacks.

13 Great Relationship Tips

1. Act Out of Character
Couples develop a particular dynamic: the way they relate to each other that repeats itself over and over. If you break that pattern and act against type — in a positive way — you inject new life into the relationship. For example, if you always get angry at your guy when he doesn't follow through on some chore, try addressing him in a nicer, more friendly tone, then thank him when he does a good job. It works every time.
—Toni Coleman, psychotherapist and relationship coach in McLean, Virginia

2. Get in Touch a Lot
No doubt you hug and kiss each other hello and maybe snuggle a little after having sex. But simple acts like stroking his arm while you're watching TV, taking his hand when you're walking down the street, or fondling his thigh during dinner are also ways to bond. Touching your partner throughout the day triggers your feel-good hormones, which reinforces your affection and makes you feel closer on an instinctive level.
—Psychotherapist Barton Goldsmith, PhD, author of Emotional Fitness for Couples

3. Don't Be BFFs
Being pals with your man is great in theory. But that kind of connection actually can kill your sex life. You could wind up having a roommatelike bond with each other rather than a hot one if you let yourself lose track of the masculine-feminine tension that excited you at the beginning of your relationship. Save the gab sessions for when you hang out with your girlfriends and your sexy energy for connecting with your guy.
—Lana Holstein, MD, director of sexuality and vitality programs for couples at Miraval Resort in Catalina, Arizona

4. Enjoy a Steady Diet of Sex
If you want to maintain closeness with your man, get out of your head and into bed. Guys feel more comfortable connecting with women on a physical level, not engaging in deep discussions. To strengthen your bond, approach your lust life as you would your gym regimen or your diet — make it part of your routine. Set a goal to have sex at least a couple times a week.
—Toni Coleman

5. Take Turns Talking
To make sure you both get a chance to state what's on your mind during a disagreement — and get your points across — alternate playing reflective therapist, where one listens while the other talks.
—Psychologist Diana Kirschner, PhD, author of Opening Love's Door

6. Find the Intersection
When making decisions together, try to find common ground. You each should write down exactly what you want. Let's say you're angling for a vacay in San Francisco to see the sights and hit up the cool shops and restaurants, while he wants a tropical getaway where he can veg out by the pool and sip drinks with umbrellas in the glass. Now that your desires are clearly laid out on paper, you can pick a place that will satisfy both your needs. A cool city, a little sun...how about Miami?
—Paul Dobransky, MD, author of The Secret Psychology of How We Fall in Love

7. Be More Positive Than Negative
There's a more effective way to air grievances than to file an angry complaint. Sandwich your negative comment between two positives. If you want to complain about how he's always late, for example, try something like "You know, I love that you're so laid-back and easygoing, but it really bothers me when you show up so late. I'm sure you can still be the fun guy I adore and also be on time."
—Los Angeles psychologist Yvonne Thomas, PhD

8. Echo Each Other
When you and your man are having a serious relationship talk, it's easy to get so caught up in how you want to respond that you're not really listening to what's being said. That's why it's important for both of you to repeat each other: so you know you've been heard and you feel understood.
—Yvonne Thomas

9. Grow Your Tolerance
Neither of you is perfect, and the quirks you both have are here to stay. So rather than let those annoying traits work your last nerve, try to get in touch with the upside of those particular flaws, even if it's not immediately recognizable. Instead of getting annoyed when he starts screaming at the TV, for example, remind yourself how much you love his passion. Or if his shyness with new people bugs you, think about how refreshing it is to be with a chill, genuine guy rather than a blowhard who needs to chat with everyone in the room.
—Denver psychologist Jennifer Oikle, PhD, dating coach for Coupling Connection

10. Take a Time-Out
It's important that you get a break from the daily grind and spend alone time as a couple — cell phones and the Internet are off-limits. It can be a fun day trip or just a few quiet hours to yourselves. The point is simply to steal away (even if you're going nowhere) so you can reconnect, free of any distractions.
—Diana Kirschner

11. Have His Back
You might not agree with your guy when he's had a riff with a friend or he thinks his boss is being unfair, but you should always be on his side...and vice versa. Otherwise, you'll both feel like you can't count on each other. That doesn't mean you have to take the "you're so right" route all the time. Just hear him out, and let him know that you'll support him no matter what.
—New York City psychotherapist JoAnn Magdoff, PhD

12. Spend a Little Money on Each Other
You don't have to wait for a special occasion to give small presents to show your love. In fact, gifts are more fun-and meaningful — when they're not expected. Try to get into the habit of exchanging sweet tokens of appreciation for no particular reason. Don't go and blow your paycheck though. It's not about being extravagant; it's just a way of showing that you really get — and think about — each other. Maybe you buy him a tee of his favorite band that you saw on sale or he gets you a pair of pajamas in your favorite color.
—Barton Goldsmith

13. Be a Good Date
Face it, no one can stay fascinating forever. After being together for a while, the initial excitement fades, and your guy can start to get kind of boring sometimes. Hey, don't think you're off the hook — if you're feeling a little ho-hum about him, the feeling is likely mutual! To combat the blahs, take turns coming up with an interesting date idea every month. Keep the time and details to yourself, and try to think outside the box — dinner and a movie is not exactly innovative. An awesome concert or a snowboarding lesson, for example, is a much less predictable treat.
—Jennifer Oikle 

8 natural remedies for cold & flu season

While getting enough sleep, eating a balanced diet low in sugar and processed foods, and getting regular exercise can help keep your immunity boosted throughout the year; sometimes we need a little help – especially during cold and flu season.
These simple home remedies, taken at the first sign of oncoming illness, can help shorten the duration and intensity of illness and have you up and running in no time.

Garlic
This natural antifungal and antibacterial can help kick almost any illness to the curb. Garlic loses its potency when cooked, so it’s best taken raw during times of sickness. Try a garlic shot: 1-2 cloves of very finely minced garlic in a very small glass of water and drink it quickly in one sip.

Coconut Oil
Its naturally high levels of lauric acid, which the body converts into a compound that has potent antimicrobial properties, can help boost the immune system and ward off illness. It can be taken with food, melted into hot tea or eaten straight out of the jar.

Fermented Cod Liver Oil
High levels of omega-3s make this ideal for reducing inflammation, while the naturally occurring levels of vitamins A and D help boost immune health. During times of sickness, you can double the recommended daily dose for extra immune support.

Apple Cider Vinegar
Adding a tablespoon of apple cider vinegar, or lemon juice, to a glass of water helps to alkalinize the body. Creating an alkaline environment helps kill bacteria and viruses. Start drinking it at the first sign of illness and repeat several times a day until the symptoms subside.

Liquid Chlorophyll
Chlorophyll is also alkalinizing, making it difficult for viruses to survive, and is also a great blood purifier that is high in nutrients. Simply add a teaspoon to your regular drinking water throughout the day.

Nasal Wash
When you have sinus congestion, excess mucous is unable to drain, which can lead to a bacteria buildup, swelling and stuffiness. Rinsing your nasal passages with filtered water helps to clear out excess phlegm, pollutants and bacteria, so your normal nasal mucosa can better fight infections and allergies.

Warm Liquids
Homemade bone broth, hot lemon water, and herbal teas all help boost the immune system and soothe you when feeling sick. Ginger is good for sinus trouble and congestion. Chamomile helps reduce inflammation and calms nerves, which can result in better sleep. Homemade cinnamon tea made with one tablespoon of cinnamon and one teaspoon of honey helps reduce coughing and congestion.

Elderberry Syrup
Elderberries, also known as sambucus, have been used in traditional folk medicine to help prevent and treat the symptoms of both colds and flus. The berries are rich in the anti-inflammatory anthocyanin, as well as antioxidant flavonoids, which help combat illness. When choosing a brand, make sure to avoid any containing preservatives, natural flavorings or high-fructose corn syrup.
Remember, prevention is always the best remedy. If you notice symptoms lingering or worsening, be sure to check with your health care provider to rule out any serious illness.

Beginner Road Warrior Workout

Beginner Road Warrior Workout

3 Sets / 20-25 Reps

 

Push-Ups For Buff Arms

Get ready to take on your vacation with a little pump up on the go. Do some push-ups in your room to get the heart pumping and the arms looking nice and buff. Do them with your hands on the bed if push-ups are tough for you, or for more of a challenge, elevate your feet on the bed.

Toning your triceps — the muscles that run on the backside of your upper arm, from your shoulder to your elbow — is one way to easily prep your arms for tank tops. A basic body-weight exercise, triceps dips don't require much equipment: if you don't have a bench, you can always do them on the ground. 

Challenge Yourself With Calf Raises

Get a lift with a few sets of calf raises. Roll up onto the ball of your foot and release without letting the heels touch the ground. If you want to add a challenge, step up on a set of phone books and allow the heels to dip off the back. Steady yourself by holding onto the wall, dip slightly below the books and roll up onto the balls of your feet. 

Loving Lunges

Give your legs a little burn with a lunge workout. If you want to add some weight to it, grab a few magazines from the desk and roll them up for some bulk.

Jive With Jumping Jacks

Get your cardio on with a set of jumping jacks. Just try not to do them at 2 a.m. when the people below you are trying to get some shuteye.

Simple Sit-Ups

Stick to the classics. Feel the abs burn with a few sets of sit-ups, or get creative and do this ab workout. They will leave your tummy feeling nice and taut.

www.BroderickSorrell.com

Back-to-school Declassfied

Back-to-school is the hardest time of the year for some kids. I want to remind all the kids out there that YOU CAN BE A HERO TO SOMEONE JUST BY BEING THEIR FRIEND. It just might be saving their life - literally.

Go find someone eating lunch alone and ask them to join you, say something nice to someone, even just a simple smile can sometimes make all the difference.

The laws against cyber bullying that I helped get passed in MD are a good start. What would be an even better start would be if we could all follow a few basic rules of HUMANITY instead.

BE KIND.
HELP OTHERS.
TREAT OTHERS THE WAY YOU WOULD WANT TO BE TREATED

What are your "Rules of Humanity?" Are you up to the challenge to go make change? How are you going to make it happen??

www.brodericksorrell.com