This article will examine some actions you should stop to unlock a more fulfilled and joyful existence.

1. Banish the Inner Critic

You might not realize it, but your inner voice could be the biggest hurdle in your path to personal growth. The constant stream of self-criticism not only dampens your spirits but also cripples your self-esteem. It’s time to switch gears. Replace those harsh words with a language of self-compassion and understanding. 

Notice when you’re being self-critical and consciously shift to a more positive and supportive inner dialogue. This simple change can dramatically alter your outlook on life. There’s a saying: think negative thoughts for less than 17 seconds to ensure they don’t get embedded into your mind. 

2. Break Free from Job Burnout

Feeling stuck in a job that drains you? You’re not alone. If your current role leaves you exhausted and uninspired, it’s a clear sign to seek new horizons. Consider enhancing your qualifications by pursuing an online degree in psychology, which could allow you to delve into the mind’s inner workings to help others. 

Access to many online programs offers the flexibility to balance your education with work and personal commitments. Just remember to choose accredited institutions that offer competitive tuition rates. Embarking on this new educational journey can reignite your passion and open doors to exciting career paths.

3. Declutter Your Life

Disorganization can be a significant roadblock in achieving your goals. It’s time to embrace digital solutions. Start by digitizing your paper records and documents. Saving them as PDFs is a game-changer, offering benefits like consistent formatting and easy sharing across various platforms. Many online tools are available to help you convert, compress, and even edit your PDFs. By organizing your digital space, you not only save time but also reduce stress, paving the way for a more productive and focused you. Ready to get started? 

4. Release Resentment

Holding onto grudges can be like carrying a heavy weight on your shoulders. It’s time to let go. Freeing yourself from resentment doesn’t mean forgetting or excusing the hurt caused to you. It means releasing yourself from bitterness and making room for peace and happiness. Practice forgiveness and watch how it transforms your mental and emotional well-being.

5. Halt the Overthinking Train

Are you trapped in a loop of overthinking every decision and situation? It’s a common trap that can lead to anxiety and indecision. Start by recognizing when you’re overanalyzing. Set limits for decision-making and trust your instincts. Learning to be decisive can significantly reduce your stress levels and lead to more fulfilling life experiences.

6. Conquer Procrastination

Procrastination is a silent thief of time. Putting off tasks is easy, but the cost often increases stress and missed opportunities. Break the cycle by setting small, achievable goals. Focus on the satisfaction of completing tasks, no matter how small. And celebrate your wins and accomplishments. This shift in mindset can lead to improved productivity and a sense of accomplishment.

7. Stop the Comparison Game

Comparing yourself to others is a surefire way to feel inadequate. Remember, everyone’s journey is different. Focus on your path and celebrate your achievements, no matter how small they may seem, by doing something kind for yourself. Embracing your unique journey fosters a sense of contentment and self-appreciation.

Conclusion

Transforming your life starts with letting go of habits that no longer serve you. By embracing these changes, you open the door to a world of new possibilities and a brighter, more fulfilling future. Remember, the power to change lies within you. Start today, and watch as you blossom into the best version of yourself.

Take the quality relationship masterclass to become a better leader, colleague, and person in all of your relationships. Also, don’t forget to follow Tamika on Instagram for relationships, life, and love!

The post Self Improvement Tips: Get Rid Of These Habits To Prioritize Personal Growth appeared first on Couples Experience.

Become a power couple in several ways, fitness included, and know that if you’re going through a difficult time, exercising will help you get through it together while also improving your sleep and making you feel better about yourself and each other. 

Here are ten great couple workouts courtesy of Couples Experience.

1. Golfing

Golfing is one of those activities that can be enjoyed together at any age. You can learn the skill together or enjoy some course time on the regular while also getting in shape. Golf improves your flexibility and core strength while strengthening your upper body (shoulders, back, and grip!). Ditch the golf cart and carry your bag for a cardiovascular workout that engages your lower body. You’ll enjoy being outside on the lovely golf course while working off some calories with your significant other. Don’t worry; keeping a score is not required, and if you want to forfeit the golf course, hit up Top Golf in a city near you for a fun experience without the full course and golf cart needs. 

2. Walking

Walking is the simplest and most accessible form of exercise we can think of. It can be done anywhere and requires no special clothing or equipment. Walking is also beneficial for daters of all ages, from their twenties to their forties to their seventies, and beyond. 

Walking is meditative, and being outside promotes a positive attitude, a healthy metabolism, and a robust immune system. Walking extends your life! Plus, it’s a fun couples workout routine for all levels – from beginner to advanced – get.to.walking. 

It’s recommended that you exercise for at least 20 minutes five days a week, but if you aim for a specific weight loss or fitness goal, you should increase that. Look for hilly or difficult routes and try to maintain a steady pace. Scout out new parks in your area, or hiking paths to extend your walking experiences from outside your front door, and don’t forget to bring your love along with you. 

3. Crossfit

Crossfit, a high-intensity interval training (HIIT), quickly builds muscle and improves endurance. Classes include a “workout of the day” (WOD) that typically includes weight lifting, squats, and box jumps. You will also make use of equipment such as kettlebells and medicine balls. Each class consists of a new workout in which you perform a combination of exercises for a set amount of time or for a certain number of reps. Crossfit offers a team atmosphere that can be enjoyed as a couple. Just remember to continue encouraging one another to work hard during the entire workout. 

Crossfit is ideal for couples looking for a high-energy workout in a group setting that produces results quickly. To avoid injuries, keep an eye on each other’s form, especially as you get tired.

4. Uphill Sprints

“Nothing says ‘I love you’ like a big hill!” Thurman exclaims. “Doing sprints up a hill together can be a fun way to have some friendly competition, increase your fitness level, and get those legs and booty carved out.” 

Lace-up your running shoes and begin with two or three hill sprints of 12-15 seconds each, gradually increasing to ten sprints. To allow recovery time between sets, you will sprint up and walk down the hill.

5. Tennis 

Tennis is an excellent choice for couples looking for healthy competition.  With tennis, you get to socialize while also working out,” Thurman says of team sports. Tennis, which requires only a racket and tennis balls, is a great way to strengthen your arms, legs, and core while working up a sweat. Not to mention the sweatband, and cute attire needed. 

6. SUP (Stand Up Paddleboard)

Stand-up paddleboarding, or SUP, requires a good sense of balance. It’s natural to have a shaky start, but you’ll both glide along in no time. With stand-up paddleboarding, you begin by sitting on the board and gradually progress to standing up as you become more accustomed to floating around on a foam board.

You’ll be on separate boards with a single-bladed paddle to help you steer and move, and it’ll be a great full-body workout. 

7. Yoga with a Partner

Do you think of yoga as a solitary activity? Consider again. Yoga can be a partner activity too! Partner yoga allows you to connect, support, and deepen your relationships. Yoga is a low-intensity activity that can improve balance, concentration, focus, and flexibility. It necessitates a certain level of trust and provides emotional connection and quality time spent together. 

Yoga with a partner also aids in deepening stretches and provides physical support because you can use your partner’s body as a prop. Simply breathing together at the start of the class or laying in Shavasana with a partner allows you to tune in, release emotions on a deeper level, and bring the focus back to each other.

8. Online Exercise Classes

As with most things online (including the now-standard video-chat date), there are numerous options for online fitness classes. This is an excellent option if you prefer to work out in the privacy of your own home and enjoy variety! 

Online classes are available for every length, experience level, and style. You have traditional workouts like yoga, weight lifting, and HIIT. 

There are dance or ‘dancercise’ classes for any genre of music and dance styles. There’s barre class, which combines ballet and fitness, and yogalates, a yoga and pilates hybrid. And so on. These are especially useful if you and your partner like to squeeze in a couples workout at home, in between a lunch break, or when you struggle to find time for fitness in your busy schedules. Maybe consider using the Lululemon Mirror too. We love that thing!

9. Pilates

You and your partner can improve your strength and flexibility by taking a Pilates class together that uses the Reformer machine for a total-body workout. You can also do mat pilates, which does not require special equipment and can be done at home. Doing pilates with a partner improves strength and mobility together as you use one partner’s body weight for certain exercises. 

This type of workout also promotes healthy competition, accountability, motivation, proper alignment, and body positioning. It offers sensory feedback for better posture as well. 

10. Rock Climbing

Rock climbing will challenge you in every way, whether climbing an indoor rock wall or scaling a rock formation together outside. As you progress, you and your partner will learn to communicate and support one another while getting a total-body workout. 

Climbing rocks strengthens your muscles and improves your coordination and agility. This adrenaline-pumping workout will surprise you with how much bonding you can accomplish! A victory picnic after is a perfect romantic date idea. So keep us posted with all the photos!

And that’s a wrap! We hope these fun couple workout ideas get the ball rolling in your relationship. Which is your favorite? Have you tried any before? Tell us all about it in the comments. 

Remember, Deep breaths. Be your partner’s biggest motivation.  And oh! Feel free to reference this list anytime.

With pleasure, Cheers!

Sign up for the Couples Experience Membership Community to access relationship experts, date night ideas, and exclusive invites to upcoming couples retreats and couples events. Experience more today! Also, be sure to follow us on Instagram.

The post 10 Fun Couples Workouts to Try Together appeared first on Couples Experience.

Children who grow up in a home with a healthy relationship model apply what they’ve learned while being raised to their own relationships later in life. The counter is true, when children are exposed to crappy relationship models, they are more likely to repeat the same experience in their own lives. Unless acknowledgment and healing take place. Even if you don’t realize it at the time, it’s incredibly important for you to recognize your childhood experiences have an impact on your relationship with your partner. I bet you are wondering how does your parents’ relationship affects yours? 

Here Are Four Ways Your Parents’ Relationship Influences Yours

The Romantic Aspect Of Your Relationship

Our parents act as role models in all aspects of our lives, including our love relationships. Reflect for moments to recall what you were accustomed to. Did your parents go out of their way to help one another? Did they take an equal role in the domestic chores? Do they still date each other? Did you witness them showcasing a like and a love for one another?

Alternatively, if your parents separated, did you witness them being polite towards one another, or did they easily toss around disrespect and less than loving terms?

Once acknowledged, it should be easy to see, many of the aspects of your parents’ relationship that you admire most are the same qualities you want in your relationship. As humans, we typically replicate what we have seen. By observing your parents, you discover and identify the factors you want and repeat the same behaviors in your relationship.

Your Willingness To Be Open

Your emotional availability is dependent on your past, your parents, and your desire to grow. If you grew up in a household where you saw one parent show vulnerability while the other parent brushed them aside, ridiculed, or dismissed them, you will find it difficult to show vulnerability to your partner or even friends.  

Vulnerability, especially within a loving relationship, is what allows for a deeper connection, trust, and overall development. In order to get to a strong foundational place, you must allow your guard to be penetrated and rely on your vulnerability. In turn, you will subconsciously encourage your spouse to do the same all by showing your true self.

Handling Conflicts

We tend to repeat the patterns of disagreements that we see in our parents’ marriages and partnerships from time to time, simply because we are creatures of habit. Studies show 40% of children who witness their parents fighting often become abusers or victims. Children who do not witness their parents quarreling, on the other hand, may believe that loving couples do not disagree, and when conflict does arise in their own relationship the quarrel causes a sensitivity they are not prepared to face. 

There is a great deal of ambiguity at play here. It’s possible that your parents’ preferred way of dealing with disagreements is by giving each other the silent treatment. I don’t know about you, but this is not it, especially if you are on the receiving end. Other times, your parents may have been more frank when the other party offended them. This could be perceived to be a positive approach if the communication is reasonable. 

Either way, no matter how our parents solved their problems, their actions do not need to become yours, at least not forever. You were raised by parents that handled things their way and hopefully the best way they knew how. Think about prioritizing learning how to address your issues as you continue to embark on your own coupledom. Don’t ever be afraid to change, or seek help from a professional relationship counselor or therapist. 

Expressing Our Feelings

Think about it, if you look at certain family dynamics from the outside, away from their in-home dynamics,  you will only get a tiny glimpse of surface emotions and actions. But underneath the layer of realness and behind the doors of every home, there is much more to be exposed and expressed. Let’s be honest, most are either afraid or don’t have the opportunity to reveal it all. Some don’t feel too fond of releasing the truth or the fullness of their relationship, and most times it is rightfully so. 

Something that society should be keener on is understanding it is acceptable and human to show emotions like anger, heartbreak, and love without being judged.  Ask yourself, as a child, how much did you get to witness your parents’ highs and lows as they went through life? Maybe they were not expressive, but for the sake of your partner, special advice? Don’t suppress your feelings. Be you. Be honest. Be fully you. If you don’t this could lead to anxiety for either you or your partner.

You are about to find out……….

How Family Influences Your Life?

Similar to the role your parents played in your life, all of your family relationships play an integral role in developing who you are too. 

Our upbringing impacts each of us for the rest of our lives. The experiences in our families help shape us as individuals and how we think and behave in the future. Knowing your partner’s or prospective partner’s family background can help a couple understand their expectations for their marriage and the family they hope to start together. Talk about this, and in-depth. Learn about more than just mom and dad, but ask your lover how they grew up, who they were around, and how were those interactions. Take the time to get to know more of their close family, but go beyond them too. This, my friends, is how you discover more about your mate’s behaviors and how your partner expresses themselves. 

Learning about your differences and understanding the different dynamics of your family upbringing gives you the chance to talk about critical aspects of life comfortably. This will make it easier for the two of you to communicate in both happy and challenging times and make your home more comfortable, and we know we all want this!

Impact of Family on Your Relationships

Our family background molds our thoughts, emotions, and behavior that we are unaware of. Good memories make us happy people, but a traumatic upbringing typically alters how we perceive what is possible for us, and the direction in which we go. Many times, your upbringing can cause you to be more positive, or incredibly negative. It really just all depends on the impact and how much you acknowledge from your past. Just know, many of our adult habits are based on our childhood experiences and the feelings tied to those experiences. 

We tend to become withdrawn if we don’t have someone to share our thoughts, feelings, and time within the family.  When we feel alone and unwanted in our relationships with our partners, it is likely we felt the same feelings as we grew up. As a result, we are unhappy and engage in undesirable behaviors to escape the feelings of loneliness.

If you had a difficult childhood, you tend to become uneasy and apprehensive when choosing a partner. You may become submissive and a pushover because of what you observed occurring from the parent or family figure you admired. All these factors, and so many more influence your choice of a lover. Haven’t you heard the saying, “she is dating her father.” Or “I want to marry someone like my mother.” It is common for folks to want what they are accustomed to – it supports a level of comfort. There is no doubt about it, we choose our future partners based on what we see from our parents and other adults while growing up. 

There is nothing wrong with repeating what your parents did, just as long as it is beneficial to your wellbeing. 

“ Do as I say, not as I do. My mother used to say that to me all the time. As a youngster, I had no idea why she was so pressed to remind me of this, but it makes all the sense now. As humans, we typically know what is best for us, but sometimes we delay acting on that need. So, my mother wanted me to take her verbal coaching over what I would actually see her doing. That may have been the goal, but It didn’t work too well. I literally do things and immediately recall seeing my mother doing the same thing decades ago – crazy how that happens.“

 – Tamika Carlton

Recognize, there are always options and outs. You and your partner have the potential to transform your relationship from dysfunctional to healthy, from fearful to bold, from self-centered to selfless. When a couple realizes that their hearts’ motive affects their attitude, which in turn affects their behaviors, they can start making changes towards a blissful relationship.

If you are needing more relationship resources, relationship advice, or you desire some ways to spice up your love life, connect with the Couples Experience CE Circle for all the goods.

The post How Family Affects a Relationship appeared first on Couples Experience.

I made a list of couples yoga retreats to help you and your partner focus on your wellness. So, spend this time together to grow spiritually and emotionally together.

Whenever you want to go on a solid break away from the crazy world, consider going to a couples yoga retreat, and when you want to throw your wallet away during your vacation, take a look at some all-inclusive resorts for couples. 

7 Day Health and Wellness Luxury Holiday in Bahai Ballena, OSA, Peninsula, Costa Rica

Attend private yoga sessions together, enjoy nutritious food, book dinner with a private chef, participate in a Guided National Park Boat tour, bask in the vast Pacific Ocean to enjoy the sea breeze, and relish in luxury rooms to make your stay intimate and super special. This is the place to be!

Don’t forget to bring your bathing suits and beach accessories to participate in the available water sport activities. Hiking is also a part of this retreat so make sure you have your hiking boots.

10 Day Hawaiian Couples Adventure with Yoga and Meditation on Big Island, Hawai 

Hawaii is famous for its tropical beauty. Close to nature you will feel the power it possesses. 

Start your day with daily morning meditation, join a fitness or yoga class, and participate in body restoring treatments to heal your soul. Effortlessly pamper yourself and your partner with Hawaiian couples massages. Take part in water adventures, hiking, gatherings, and other outdoor adventures. All your appetites will be satisfied with farm-to-table meals too. 

8 Day Honeymoon Package and Yoga Holiday in Puerto Vallarta, Jalisco, Mexico

It’s your first vacation and you are ready to take your sweetheart on a trip to enhance your body and soul, for the growth of your relationship. Upon arrival, you will receive a bottle of champagne. You can then join a daily yoga class in the morning, enjoy tasty healthy food, and get ready for a complimentary romantic private dinner at the beach with wine. 

This is a water adventure retreat with hiking, horseback riding, boogie boarding, cooking classes, salsa dancing, sunset boat rides, and a zipline ride between treetops, including yoga. Life is good here!

12 Day Couple’s Spiritual Retreat Tour with Silent Meditation and Yoga, Peru.

Your 12-day stay here will include guided tours and free time for you to spend with your beloved. Enjoy yoga practices and silent meditations to calm your muscles and mind. Visit Machu Picchu, Peru’s most popular tourist attraction, and hike to the Temple of Pachatata.

You will be visiting sacred sites so get ready for an adventure. These ancient sites help to  clear your mind with the high energy these sites still possess, allowing yourself to be enveloped by high-intensity positivity.

5 Day Embody Love Couple Yoga Holiday, Cabo Corrientes, Mexico

Surrounded by sound and the beauty of nature, this retreat offers an exploration of new landscapes, healing yourself and your relationship. Start your day with early morning yoga, breathwork, and meditation to feel fresh and ready for your adventurous day. Enjoy waterfall hikes and the lush beaches. Sing your favorite romantic songs at the fire ceremony. Satisfy your appetite with the nutritious food the retreat offers and become one with the peace you seek.

 5 Day Rejuvenation and Yoga-holiday, Maui, Hawaii

This sacred temple sits alongside majestic waterfalls and is an amazing place to unwind and disconnect from the hustle and bustle of daily life while reconnecting with nature. Nestled in the lush green lands of Hawaii, nature is healing. Take advantage of the 2-hour daily yoga and sound healing classes, eat a plant-based vegetarian breakfast and lunch every day, and invest time in the moon ceremonies, spa facilities, and so much more that awaits you here.

4 Day Wellness Yoga and Hiking Retreat, Grand Canyon, Arizona

The Grand Canyon is famous for its natural beauty. The retreat also focuses on making you come out of your comfort zone. Go climbing and hiking. Benefit from yoga and meditation by following the guidance of experienced coaches. Take part in massages, art classes, Reiki, Ayurveda, and much more. Camp at the beautiful Grand Canyon Eco Retreat. This retreat is for those desiring a bit of an adventure. You can sleep in a yurt, and wake with a beautiful view of the rising sun in front of you!

3 Day Couples Reconnection Yoga Retreat Catskills New York

This retreat will help you revive your relationship with passion. Catskills, New York provides an opportunity for couples to deepen their relationships, make genuine heart-to-heart connections, and remove obstacles as they rediscover their physical, emotional, and spiritual self. Take daily yoga classes and wellness workshops, relaxation classes, and much more to make your relationship extra intimate and healthy.

Spare yourself from the sometimes toxic daily life routine and bring the spark back into your relationship by participating in the programs this retreat offers. If you are unable to break away for a long period of time, due to your schedule, this three-day yoga may be an ideal selection for you.

5 Day Luxurious Yoga, Hiking & Breath Retreat, San Diego, California

Experiencing life on the infamous coast of beautiful California. Enjoy the ocean waves crashing on the beach, do yoga on the beach sand, and enjoy the natural habitat with your sweetheart. Explore and vibe in the luxury accommodation provided by this retreat.  

Make sure not to forfeit rest, as this San Diego retreat has many adventures to offer. The real question is, are you ready to step out of your comfort zone and make this retreat a lifetime experience? Let us know!

3 Day Reiki Certification Yoga Retreat, Palm Beach, Florida

Feel relaxed, restored, and renewed by participating in this retreat in Palm Beach, Florida. Only 3 days, so this is best if you cannot manage to take a long break from work. Two yoga classes per day with the main focus to heal you from your stress and tension. This retreat offers certification in reiki in which you will receive and give Reiki. With a maximum of 7 participants, this retreat is like a lesson and vacation at the same time. 

We can all agree the road to a successful relationship is not paved. It contains many hurdles and bumps, but these retreats are perfect to make the ride less stressful, complicated, or uneasy. As a bonus, you will get an experience filled with memories to last a lifetime. You will inevitably grow individually and as a couple too as you mess spirituality with body mindfulness. So plan a series of retreats for the years ahead to impress needed peace in your relationship and life. 

Ahmad’s Bio: Creative writing + SEO Proven Practices are my areas of expertise. For various websites, I mainly write SEO-friendly articles and blogs. It has been my job to help my clients rank high on search engine results pages. My clients have provided me with many positive experiences. A couple of years ago, I began writing, and I am eager to learn all that I can from it.

LinkedIn Profile: https://www.linkedin.com/in/ehmadkhan/ 

The post Best Couples Yoga Retreats for Wellness appeared first on Couples Experience.

Sometimes, we forget to celebrate the importance of each other. February is a month to celebrate your relationships with the people who matter to you. Apart from Valentine’s Day, February is also Relationship Wellness Month. Use this time to nurture your relationship wellness with your partner.

When you are a couple, it’s no longer about your own needs. It’s a two-way street. So if you want to reap the benefits of a healthy relationship, you need to make sure that you are making an effort to meet the relationship wellness needs of each other. 

Wellness is a term used to define the health of the mind and body. It is a state of being that focuses on one’s physical and mental health. Going by this definition, you now get to understand why some people appear to be mentally, physically, or emotionally healthy, but they haven’t attained wellness on a closer look. Wellness covers the entire person’s well-being.

Here Are 10 Tips on How to Maintain A Relationship

1. Sharing same spiritual beliefs

We all have a set of beliefs that we hold onto, and they affect our lives in the most profound ways. The way we think and feel can be significantly impacted by the way we see the world.

Having similar spiritual beliefs builds your relationship wellness when it comes to making decisions and resolving conflicts. Therefore to maintain your relationship as a couple, you need to come to a mutual understanding of your beliefs.

2. Open communication

We are not meant to live alone. We need to feel connected to others, accepted, and understood by others. We want to be with someone who cares about us, values our presence, and celebrates our uniqueness. 

You cannot fake your feelings, so be honest with your partner and open up to their feelings. You may be surprised by what they will say. Engaging in open dialogue promotes wellness for couples and prevents mental health issues like depression.

3. Keeping fit together

Studies indicate that keeping fit together as a couple or eating healthy meals even on dates keeps you in good health and leads to a wonderful relationship.

Why?

Exercise increases the levels of endorphins in your brain. These are the same chemicals that produce feelings of love and attraction. Similarly, It raises the levels of oxytocin, a hormone that triggers feelings of trust and comfort. 

You and your partner will feel more connected, and you are more likely to fall in love over and over if you exercise together. In short, your body chemistry will change, and you will feel more attracted to each other. 

4. Enhance each other’s intellect

As a couple, commend each other’s creative and analytical thinking skills. Keep each other updated on the latest trends, for example, in business, technology, and so on.

You could also help each other learn a skill or try out new ideas; for example, if one loves cooking, the other partner could suggest a recipe. Maybe one loves to read; the other could recommend a book.

5. Support each other’s career

Be supportive of your partner’s career, job progression, and new job opportunities. Remember that you do not need to be on the same page at all times, but you should want to help one another grow individually and as a couple.  

Never be the one to hamper your partner’s career, and always be the one helping you to continue to grow within your relationship. 

6. Talk about your finances

Our lives revolve around the decisions we make. Some of these are big, others are small, but all of them have the potential to impact your life. Financial choices are one of the most common reasons that couples break up.

Do not hesitate to discuss your financial decisions with your partner.

Discussing finances with your partner is not only about money; it is about your relationship wellness. You get the opportunity to share your thoughts and feelings about your financial situation and the implication of the decisions you are about to make. 

It’s at this point that you can evaluate your relationship maturity. Is your relationship strong enough to discuss finances? Are you ready to make a financial decision together?

 Disclose to each other your incomes, expenses, and credit history. Understand the importance of money in your relationship. It’s a significant part of life, and it is essential to share this information with your partner. Learn more about how money can affect your relationship. 

 7. Little things are important

It’s interesting to note that not many couples say please and thank you to each other. Politeness isn’t only for your workplace, business partners, or clients.

Saying sorry is a great way to smooth over any misunderstandings. Using “Excuse me” to acknowledge a slip, for example, burping. Manners don’t have to be lavish or overly formal, but they go a long way in strengthening relationship wellness for couples.

8. Resolve any disagreements that arise

It’s one of the most significant factors to keep a happy and healthy relationship. When you resolve your differences, you can enjoy a harmonious and peaceful environment. Unresolved conflicts are the reason behind many relationship breakups and divorces.

If you’re in a relationship and you cannot resolve your problems, then probably it’s time to seek help from a Relationship Wellness Center. The centers offer therapy to couples who want to salvage their relationship.

9. Eating together

Eating together is more than just a family tradition — it inspires people to connect more deeply. 

A meal at your table doesn’t nourish your body only; it’s a way to nurture your relationships too. When you eat together, you’re creating a space where you share conversations. Food is about being present and enjoying colleagues, family, or friends’ company.

Couples profit from eating together. As they share the meal, their conversation flows naturally, thus creating a solid bond.

10. Keep your partner’s confidence up

Sometimes, when you have been together for a long time, you can get so used to each other that pointing out changes that come with age becomes an ordinary comment. But with time, as your partner keeps hearing about it from you, their self-esteem, on the other hand, begins to wane. If you are not careful, you and your partner might be forced to seek help from a Relationship Wellness Centre.

However, if you want to maintain your relationship wellness, quit mentioning the imperfections.

Whenever your partner asks the question, “Do I look okay?”

The answer should be…

You look amazing!

The post 10 Ways to Maintain Relationship Wellness appeared first on Couples Experience.

While you are taking care of and looking out for others, it is equally important that you take care of yourself. I’m sure you can agree just how easy it is to lose yourself and get caught up while filling the gaps in the lives of others.

Practicing self-care does not mean you are choosing yourself over the ones you love. It means you are mindful of what you need as an individual; your body, mind, and soul. When you become more aware of your own needs, it makes it that much easier to be accessible, and for you to provide invaluable support to those you truly care about. Just know, when you are cranky, tired, or feeling even a little bit lackluster, the help you offer to others may be lacking and not as positive as normal. 

“You, yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha

I think we can all agree, we live in a world where many are driven by money, success, and achievements, along with recognition. The digital age of social media filled with likes and loves has become a plus and an impediment to some. It is our innate desire to serve, to be loved and liked that moves us to do things, even when we may be empty. Just recently, we saw Simone Biles drop out of the 2021 Tokyo Olympics quoting, “I came in and I felt like I was still doing it for other people,” Biles said, “so it hurts my heart that doing what I love has been kind of taken away from me to please other people.” Many can relate to this feeling of ignoring your own wants and loves to be approved by others. This too, is what can occur when caring for others such as family and friends. The act of caring can sometimes be draining, physically, emotionally, and mentally, if not properly checked. We sometimes forget the importance of relationships, not just with others but also with ourselves. 

Having a personal relationship with yourself goes beyond looking at yourself in the mirror every morning. Of course, our mirrors help reflect our physical appearance before stepping out for the day, but we most likely do not notice, or most times, we overlook the symptoms right before us. Be it physical, emotional, or mental stress.

How does lack of self-care give rise to crises in relationships?

Think about it. No one has ever escaped the feeling of being overwhelmed by certain situations in our lives. Stress at work, illness, kids, your spouse – these are all things that most of us will experience at some point in life. Truthfully, it will always seem easier to take care of everything else and everyone else apart from yourself, simply because the work to delve into your own desires is a long process, that sometimes may seem selfish. It’s not. 

When you make your partner the center of your life, your relationship may take some hits.

Putting those we care about first, can sometimes be a reflection of how much you love and care about them, sure, but when done in a toxic relationship, or when your vulnerability is not appreciated the harm done can be difficult to overcome physically, emotionally, and mentally. It only gets worse when we also put certain things like our career, job, or business ahead of our self-care.

People who fail to practice self-care often find it hard to keep going, let alone open up to their partner when the situation begins to hit hard. 

While countless studies have shown the importance of self-care in many relationships, the lack of self-care could pose several negative impacts on your relationship. One result of not operating from a place of self-care is the withdrawal of self which is also a stage of depression. The major cause of this is stress.

Stress is one of the main factors that influence emotional disconnect between partners. Generally, stress affects the emotional wellness of an individual. When we are stressed, we stop paying attention to things we first held as vital to us. We stop engaging in our own lives, and many end up crawling into a hole of sadness or depression that seems impossible to pull yourself out of

Our emotional state of well-being affects our relationship with others in many ways, and our immediate partner in several ways. Thus, it is crucial to measure and consider our stress levels and make the necessary time to do things that carry self-care awareness. 

Self-care is not a reward. It is a critical component to living a balanced and happy life.

Relationships are sacrificial. We tend to make sacrifices for the ones we care about, no doubt, but the best sacrifice partners should always have in mind is the sacrifice of practicing self-care.

On a brighter note, the practice of self-care can be done together by you and your partner. Engaging in partnering activities together can strengthen your bond and intimacy.

Reading books together, cooking meals, meditating, visiting the spa, going on morning jogs, taking an evening stroll, or hitting the gym together, will not only reduce stress levels but will also strengthen the bond between you and your partner.

Self-care is simply doing the things you enjoy, and the best way to go about doing this is with yourself and of course, your loved one(s).

Having goals of success, recognition, academic, career, and business excellence are all great and moving, and all of the above create value in life, but not when they are your only goals. Not when the above defines your worth. 

So don’t feel guilty about taking time for yourself. You are not neglecting other people or other responsibilities when you do so, you are uplifting yourself in such a way that you are able to perform at your highest. To be present, and to succeed in your connections and care. 

It is not a zero-sum game when you nurture your needs. The result of self-care is not just personal. It will also affect the lives of those around you positively. The world needs more positive energy at this point. The synergistic outcome can be far beyond what you initially imagined!

So, go ahead, take fifteen or thirty minutes or more each day for your self-care routine. Whether you meditate, write in a journal, listen to an audiobook or podcast, watch a video, doing these things will make you feel better about yourself, make you happier and more relaxed, and help you become more present in your daily life.

Writer Bio: Emmanuel is a versatile writer who has written over 50 articles on lifestyle, science, business, technology, and marketing. He believes so much in the power of psychology and its leverage on self-development and solving human misunderstandings. He finds it fulfilling writing on relationship and self-help topics, as it helps people get answers to difficult questions and situations surrounding their relationships and lifestyle.

He is a graduate of Environmental Management and Toxicology. He currently resides in Lagos, Nigeria.

The post Why Practicing Self Care In A Relationship Is Important appeared first on Couples Experience.

Magnesium

According to research, more than half of the US population is magnesium deficient. It is an essential nutrient in our body because it contributes to almost 600 enzymatic body reactions, and is also called a “relaxation mineral”. People who face difficulty in getting a good night’s sleep and have high-stress levels should make it a part of their health routine. From metabolizing food to the synthesis of proteins and fatty acids and nerve impulse transmission—magnesium plays a critical role. Most commonly, people consume magnesium to relieve stress and sleep better. You can also find magnesium in nuts, whole grains, and beans. You can also consume magnesium in powder form with water too, and on the plus side, magnesium tends to taste amazingly good.

Black health matters, are we healthy?

Multivitamins

A recent report by CDC revealed that only 1 in every 10 adults are meeting the fruit and vegetable requirement daily. Although, fruits and veggies are an essential source of multivitamins, taking only the recommended daily portions will not help. You have to add variety to ensure you are functioning optimally and reaching the daily intake. 

Multivitamins are the most commonly used supplements as they provide all kinds of micronutrients that can fill the fruit and vegetable diet deficiency. These nutrients are especially crucial for adults who don’t consume a wide variety of fruits, whole grains, and veggies, either due to lack of availability or taste preference. Some of the vegetables high in various vitamins are broccoli, cauliflower, and brussels sprouts, and leafy green veggies. 

Vitamin C

Most of us look for ways to stay young. Although aging is a process you can’t stop, you can fight the signs by taking the initiative to do the right thing. Vitamin C is high in antioxidants that can help with potential signs of aging such as hyperpigmentation, UV or environmental damage, and improve the overall appearance of fine lines, wrinkles, and acne scars.

Not limited to anti-aging, Vitamin C also helps with common cold, heart diseases, and immunity disorders. Though fresh fruits offer Vitamin C in abundance, you may not always have that choice available to you, and in the doses needed. Citrus fruits like oranges, peppers, strawberries, blackcurrants, and blueberries are good sources of Vitamin C.

Zinc

Zinc has been acknowledged for its benefits since ancient times. This nutrient is essential for everyone but particularly for elderly people as they are more prone to Zinc deficiency due to their natural aging process. If you are known to be stressed, zinc will be a helpful addition to your daily regimen. Zinc is a mineral known for its immunity-boosting properties and it also helps your body efficiently use carbohydrates, protein, and fats. Some most common foods with natural zinc are lean meat, eggs, oysters, grass-fed beef, brown rice, lentils, and nuts.

Probiotics

Your gut health is crucial for immune functioning. There’s a direct link between the immune system and your gut health. To take care of both, you must consume a colorful array of foods. If you can’t get access to fermented foods that provide active probiotics, it is recommended you consider taking probiotics. Probiotics come in many accessible forms — capsules, drinks, and powders. Whether you want to boost immunity or correct digestion and balance hormones, go for probiotics. 

I hope you enjoyed reading. Please don’t forget to share it with your family and friends so you can all be on a successful wellness journey together.

Writer Bio:

Mahak Jahangir specializes in blog-writing, copywriting, and content writing on several topics related to health, technology, and science. She has received several positive reviews from her clients and has the top-rated plus badge on Upwork, which warrants her popularity, authenticity, and dedication.

She loves traveling and has explored more than 8 different cultures with her husband and a handsome three-year-old boy. She did her Bachelor’s Degree in Pharmacy (honors) from LaTrobe University. Australia. Her love for writing and research emerged during this period while volunteering as an Academic Research Expert. She now writes full-time, and her passion for writing is increasing day by day.

The post 5 Amazing Supplements for Core Health appeared first on Couples Experience.

It feels like I have gone through all the ways of being healthy, losing weight, and being better, but finally, after many variations, I decided on what feels right to me, and the best healthy regimen to get you/me right!

Let’s be clear, I enjoy chicken, tacos, steak, margaritas, and chocolate! Making myself suffer through my cravings ain’t living and snacking isn’t my forte, but devouring a quality meal during brunch or dinner is my absolute fave. I do believe in smaller meals (most times). This tummy of mine has trained itself. I allow that not too full, but ‘almost’ stuffed feeling to guide me; because we all know how uncomfortable it can be to overeat – that ain’t it!

Being black, being a woman, and being healthy are important.

I know how tough it is to try new things. To venture out when you are unsure but willing. So, I wanted to share the supplements (link to CE supplement article I love, and what I choose to include in my health regimen in maintaining my choosing good health for me. Just know, I have stepped my game up tremendously when it comes to listening to the needs of my body and acknowledging when something doesn’t settle with me. I highly suggest you listen to yours. 

I no longer consume cheese. I rarely eat any dairy at all. Caffeine has been removed from my diet. I choose to rarely drink liquor during the week (unlike during the pandemic). I have replaced liquor with CBD/hemp-infused beverages and a sista is more functional and sleeps SO much better! #trust

Most of my items I add to my smoothies to make it easier to knock out plenty in one sitting. Let’s go – the healthy regimen to get you right!

1. Source Naturals Liquid Wellness Formula

I have sworn by this stuff for years! Whenever I feel a tweak of sickness coming on, I take about a ½ teaspoon a couple of times a day, and suddenly,  I feel much better. With a catalog of immunity-boosting herbs, this liquid may not taste phenomenal, but you get used to it, and the supportive benefits seem all too worth it. 

2. Healthy Delights Power Beets Chews

Yes, you read that right! Gone are the days of hating beets. In comes, the days of not only loving beets topped on my salads but having the chews as my pre-workout alternative to caffeinated beverages. I pop 1-2 of these and hop on my Peloton to get into the groove of getting that blood pumping. 

Beets are great for heart health and increasing your nitric oxide production so your muscles don’t fatigue as fast while working out. 

3. Healthy Delights B-12 Energy Chews

Again, considering I’m no longer a caffeine drinker, I must have an energy booster of sorts to get through the number of emails, calls, and all that is on my daily to-do list – gasp! These energy chews are in my purse pocket when I need a quick, but sustained release of energy. No one wants to hang with someone ready to fall asleep at the dinner table – hah! It’s an added plus that both of these chews are low in sugar too!

B-12 is great for increasing blood flow, providing an energy boost, and promoting heart health. 

4. FGO Organic Turmeric Powder

All the working out I attempt to do requires these joints of mine to be working properly. Turmeric is a great anti-inflammatory that helps to support joint health and overall body health. Inflammation results in many diseases so limiting the amount of inflammation of the cells in your body is a beneficial feat to take on. By adding just a teaspoon of this turmeric powder to my smoothies, there is a nice and bearable spice kick to my blended beverage.

5. Plant Protein With Raw Protein Blend Powder

I need a decent level of protein. It has been said that consuming at least half of your body weight in protein will help in maintaining muscle mass. With these delts and quads, I’ve been blessed with, I have to keep these muscles fueled with their chosen trigger. With my diet being dairy-free, this plant protein is affordable, tastes great, blends well in my smoothies, and offers 10 grams of protein per scoop. It’s certainly nice that it also helps to keep me full for 3-4 hours too, holding me over until dinner time. Sometimes, I use a smoothie as dinner and I am able to have a great night’s rest without hearing my stomach growling.  

6. Vitamin Shoppe Brand Vitamin C Powder

Nothing like staying away from scurvy! I kid. In current times, we are exposed to so many variables causing us to be immunocompromised, but integrating vitamin c powder into your diet (I add a teaspoon to my smoothies), I definitely get colds less often. Not to mention, vitamin c is a great antioxidant that helps support cellular repair, compliments you on your anti-aging endeavors, and is great at supporting the mend of body tissue.

Tip: This vitamin c powder is a bit tangy, so don’t add too much to your drink, you will for sure pucker your mouth!

7. Vital Proteins Beauty Collagen

Collagen is essential to hair, skin, nail, and joint health. Most are unaware that collagen is the makeup of all of the aforementioned, so supplementing with a highly absorbable powder will assist in keeping your hair and nails strong, thick, and growing, and all while maintaining the suppleness of the skin, and helping to relieve the inevitable creaks in the knees. The strawberry lemon flavor is one of my favorites. I will either add scoops to my smoothie or simply put it in a shaker cup for mixing with water and get to drinking. I’ve noticed a significant difference in my hair growth and my nails since taking it!

8. Amazing Grass Green Superfood

My husband is constantly reminding me that we need to have a green vegetable with every meal! As annoying as it is, he is right. Although I love a good veggie, we must admit it can be difficult to get enough of these needed components into our daily regimen. Graciously though, there are options. This powder offers 2 full servings of fruits and veggies in each scoop. Let’s be honest, you can’t beat it. Toss that scoop in your smoothie and get to your energy boost and reassurance that you are rocking in the fruit and veggie department. 

9. Navitas Organics Maquiberry or Camu Powder

Might as well add one more antioxidant to the smoothie blend, right?! Navitas Organics has some great plant-based, all-natural options; Maquiberry and Camu are my favorite. Both native to South America, these berries bring the goods with their super antioxidant power. Watch me as I age backward – wait…for…it!

These are just some of the supplements I consume and add to my health regimen to get you right, believe me, there are more to be shared soon! Remember, be open to trying different alternatives, but definitely pay attention to the cues from your body. With so many regimens waiting to be created by you, these are just selections I love and a great way to jumpstart your health regimen. If you are on the brink or are having some issues with selections, or maybe you just have questions, give me a holla!

The post 9 Healthy Supplements for Overall Health appeared first on Couples Experience.

Some define healthy by their physical appearance, some by the balance they feel mentally or spiritually, but how many Black Americans can say they feel healthy as defined by the World Health Organization? 

How many black individuals are proactive in taking an array of supplements to help support overall health and well-being?

As a critical care nurse, I have cared for patients that are experiencing the opposite of healthy. The healthcare team is there to treat the whole patient, not just the disease, with the understanding of how this acute change in health status affects the patient’s family and friends. 

Keeping with the idea of physical health, Black Americans are getting healthier and living longer. There are black health facts and statistics to note, according to the Centers for Disease Control and Prevention (CDC), the death rate for Black or African-Americans has declined about 25% from 1999 – 20151. However, chronic diseases among Black Americans are still higher than our White counterparts. The CDC states that Black Americans ages 18-49 are 2 times as likely to die from heart disease and 50% more likely to have high blood pressure than Whites. Why is that? Well, in thinking about my own family, food was a big part of our family gatherings – Sundays at my auntie’s house for her amazing fried chicken, summer BBQs at my uncle’s house where he sometimes roasted a whole pig – looking back, I don’t remember seeing a lot of salad or grilled vegetables at those family gatherings.  As an adult, when I tried to incorporate healthier alternatives during those family gatherings I would sometimes get strange looks from my family. The one healthier alternative that stuck was to replace ham hocks with smoked turkey legs in our collard greens. I would imagine, many can relate to the same type of experience. 

High blood pressure, or hypertension; diabetes, and stroke are disease states that can be managed through diet and exercise. Key in the diet discussion at family gatherings, right? Now, we can’t always account for our genetics but if you know and understand your risk factors for certain health conditions, you can make changes early to mitigate some of the complications that arise from these chronic health conditions. 

In the diagram from the 2015 US Vital Statistics and the 2015 Behavioral Risk Factor Surveillance Systems, you can see that Black or African Americans have a higher incidence of high blood pressure, diabetes, and stroke once they reach age 50 – 64. 1046 per 100,000 people with diabetes are Black Americans ages 50 – 64. This is the age when chronic diseases are usually diagnosed. So, does this tell us that Black Americans are not making changes early enough in life? 

Why aren’t Black Americans making lifestyle changes early in life? Are we truly not recognizing our risk factors? Or are we even able to make lifestyle changes early? Are we able to access preventable medicine?

Health disparities in the Black American community reached its peak during the coronavirus pandemic. COVID-19 exposed the dark and dirty truth that non-Whites do not have the same access to healthcare and healthy foods.

Black Americans, as a whole, are taught to not trust “the system”. We don’t see a lot of healthcare practitioners that look like us, speak like us, or seem to understand our barriers and struggles. This adds to an almost inevitable mistrust of the healthcare system. We can look back at the Tuskegee airmen experiment and the story of Henrietta Lacks, but most recently, look at what happened during the coronavirus pandemic. With the push to vaccinate as many people as quickly as possible, vaccination clinics across the Commonwealth of Massachusetts started offering the Janssen vaccine by Johnson & Johnson. As a healthcare practitioner, it made sense – this vaccine provides 85.4% efficacy against severe disease and 93.1 % against hospitalization 28 days after inoculation2. The Janssen vaccine provides protection in one shot versus two and it doesn’t require the same extreme temperature for storage as the Moderna and Pfizer vaccines. However, with the ease of inoculation came side effects. When the Food and Drug Administration (FDA) decided to pause inoculations of the Janssen vaccine, there were six reported cases of women that developed blood clots thought to be associated with the vaccine, one woman died. Six out of 6.8 million shots given nationally as of April 12, 2021, is a very small number. You probably have better odds of hitting the lottery! After a meeting of an advisory panel at the CDC, the pause ended, and a warning label about the potential for an uncommon, but potentially serious blood clotting disorder would be added to the vaccine. 

Interestingly enough this was the vaccine that was touted to the inner cities and “hard to reach” communities of Massachusetts. There were programs where paramedics and EMTs were even making house calls to vaccinate home-bound individuals with the Janssen vaccine. For a group of people that already didn’t trust the healthcare system, how does this seem right? A slightly less effective vaccine that could potentially cause a serious blood clotting disorder is being offered to our most vulnerable populations. The CDC deemed the Janssen vaccine safe but there is still a lot of skepticism from the public. States across the country had different vaccine rollout programs. In Massachusetts when the Pfizer and Moderna vaccines were approved for emergency use, the first to get these were first responders, health care workers, and residents of nursing homes. When the general public became eligible, the Janssen vaccine had also received emergency use authorization. Some groups felt slighted. 

“Why can’t we get what the doctors and nurses got?” 

“Why are we getting the less effective vaccine?” 

“Is our health not as important as the nurses, doctors, and first responders?” 

When in fact, the choice to offer the Janssen vaccine came down to logistics – it’s a one-shot vaccine that is easy to transport and easy to store. Try to convince a group that is already skeptical of the healthcare system that this choice was purely based on logistics. Some of our most skeptical groups of immigrant backgrounds spoke of beliefs that tracking devices were put into the vaccines to help the Immigration and Naturalization Service (INS) agents find undocumented individuals to deport them. Imagine the fear for your life and your place of residence.  

I state all of this because, as a people, Black Americans need to ask questions and keep asking questions, and if you are not satisfied, continue to ask more questions. Black Americans should focus on considering the source of the information. There are safeguards in place to prevent another Tuskegee Airmen experiment and more Henrietta Lacks stories. Black Americans that do trust “the system” need to educate those in their community that does not and show through their actions that the healthcare system is a safe place. Black Americans cannot continue to suffer from preventable and manageable chronic diseases because of a lack of trust. We must recognize our barriers and learn to navigate them. 

My recommendations to attain a healthy state as defined by WHO is:

• Eat a balanced diet. Always incorporate fruits and vegetables into every meal.
• Avoid “fad” diets 
  • Look for diets that incorporate all the food groups into a personalized meal plan. Not everyone eats the same foods.
• Be active for at least 30 minutes per day
  • Don’t run out and get a gym membership if you’ve never gone before. Start slow. Walk around the neighborhood, on a bike/walking path, along the beach. 
• Take a daily multivitamin
• See your primary care doctor on a regular basis. It’s important for them to see you when you’re healthy, not just when you’re sick.
  • Have an open and honest discussion with your primary care doctor about your health goals.
• Meditation is a great way to achieve mental health.
• Tend to your spirit, whether that be through religious activities or community activities. Do intentional things that make you feel good. 

Lastly, mental health comes with stigma and as society attempts to break the stigma, it is still very present. If you suffer from disorders and conditions that affect your mental health – addiction, depression, anxiety, to name a few – see a mental/behavioral health specialist on a regular basis. Mental health is just as important as physical health. 

Here are a few organizations I like to follow, and I feel provide some great information for Black Americans:

• The African American Wellness Project – https://aawellnessproject.org/?gclid=CjwKCAjww-CGBhALEiwAQzWxOvRcwYvF1eQH4MyD4T34dsE5a40yMF-jSPINicSIasgJX3RIsC6TmhoCG1YQAvD_BwE 
• The Health and Human Services, office of minority health – https://www.minorityhealth.hhs.gov/ 
• Black Girls Run Foundation – https://blackgirlsrun.com/bgr-foundation/   

1. African American Health: Creating equal opportunities for health. (2017). Centers for disease control and prevention. https://www.cdc.gov/vitalsigns/aahealth/index.html
2. The Janssen Ad26.COV2.S COVID-19 vaccine: What you need to know. (2021). The World Health Organization. https://www.who.int/news-room/feature-stories/detail/the-j-j-covid-19-vaccine-what-you-need-to-know?gclid=CjwKCAjww-CGBhALEiwAQzWxOgvh9Q3L5iqfe79973Kk8EDnQJzv-rHjJZ9ufg9UAwGm1tEMfj0z1RoC8K8QAvD_BwE  3
3. Katella, K. (2021). The Johnson & Johnson vaccine and blood clots: What you need to know. Yale Medicine. https://www.yalemedicine.org/news/coronavirus-vaccine-blood-clots

Author Bio:

Tiffany Diaz Bercy, RN, MSN, CCRN is an intensive care clinical staff educator at a 400-bed hospital in a community north of Boston, MA. Tiffany has been a nurse for over 20 years with more than 18 years of experience in critical care.

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I remember laying in bed thinking of all the “bad” outcomes in my mind. I would run through the possibilities of shitty circumstances with an understanding (in my world) keyword “my world” that covering various circumstances in my mind could intercept those same circumstances and thoughts from actually happening.

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