News & Juice

Positive affirmations are short and powerful statements or sentencesthat you can use to reinforce effective thoughts and beliefs. They are a type of self-talk that serves this purpose, combat negative beliefs and your thinking in a positive direction in a positive direction. In this article, we take a closer look at the background and meaning and give you tips and examples to help you find the right affirmation and integrate it into your everyday life.

Scientific background and the meaning of positive affirmations

Through the use of affirmations we can influence our thoughts and beliefs and steer ourselves in a successful direction.

Science has shown that positive affirmations can be an effective way to improve well-being, but also to reduce anxiety and stress. A 2016 study published in the journal "Social Cognitive and Affective Neuroscience" showed that affirmations can improve the activate the brain's reward system and that strengthen self-confidence can. Another study from 2019, published in the journal "Psychology and Psychotherapy", found that using these beliefs can help reduce negative self-image, boost self-confidence and thereby promote love.

Benefits of affirmations

Using positive beliefs can have a variety of benefits in life, including boosting self-confidence, improving self-image, reducing stress and anxiety, promoting self-love and self-acceptance and therefore love for those around us, and increasing motivation and success. Affirmations can also help to break through negative thought patterns in everyday life and promote successful behavior.

Affirmations can thinking in a positive way by helping us to control and redirect our beliefs. By engaging with thought-enhancing beliefs regularly throughout the day, we can begin to program our thinking in a positive way, encouraging and motivating ourselves to change our beliefs. goals achieve our goals.

Beliefs can also behavior by encouraging us to take actions that promise success in order to achieve our goals. By regularly engaging with positive phrases, we can begin to align our behavior in line with our beliefs. This can help us achieve our goals, invite success, but also develop more self-love and love for those around us and positively influence us in our daily lives.

Overall, these beliefs can be a valuable resource to guide our thinking and behavior in a positive direction and support us in achieving our goals. goals achieve our goals and improve our well-being.

How to use positive affirmations

Steps and tips for creating successful beliefs:

1. Identify the goal or belief you want to reinforce.

2. Formulate the statement positively and concisely.

3. Use the present tense and avoid negations.

4. Formulate the statement in the first person.

5. Choose a statement that is personally meaningful and good for you.

6. Simple use

When and where to say positive affirmations:

Affirmations can be said or thought anytime and anywhere during the day. They can be used as part of a daily morning routine, during a break at work or before going to sleep. It can also be helpful to repeat these beliefs in difficult or stressful situations to boost self-confidence and maintain a positive attitude, creating more success and self-love in life.

Tips for using positive affirmations effectively:

1. Repeat affirmations regularly throughout the day to internalize them.

2. Visualize the statement and imagine how you have achieved the goal or success.

3. Use emotional words to reinforce the power of the statement.

4. Write the statement down and place it in a place where you will see it regularly.

5. Use different positive phrases for different goals or beliefs.

6. Use beliefs to complement other healthy habits, such as exercising or eating healthily.

If you are looking for the ideal introduction to a healthy diet, then a 3, 5 or 7 days juice cleanse is exactly what you need to reset your diet and start afresh with healthy beliefs.

You don't just want to change your diet, you also want to lose weight? This is exactly what the food cleanse developed – Low carb, high protein and 100% vegan. The weight loss diet contains everything you need - from breakfast to dinner and a few snacks, you're all set. completely supplied every day. The ready-made nutrition plan guides you through the entire diet so that you can focus entirely on yourself and your beliefs. 

Through the effective use of new beliefs, we can influence our mindset and beliefs in everyday life and improve our well-being. It is important to take time to formulate appropriate beliefs and repeat them regularly throughout the day to achieve their full effect and feel good.

Examples and tips for positive affirmations

Physical health and well-being: 

• "I take care of my body and look after my health."

• "I feel strong and vital."

• "I am grateful for my healthy body and give it the care it needs."

• "I breathe deeply and freely and feel relaxed and balanced."

• "My body is a source of strength and energy."

Emotional well-being:

• "I am happy and satisfied with my life."

• "I surround myself with positive people and positive energy."

• "I am able to cope with stressful situations calmly."

• "I am full of love and compassion for myself and others."

• "I let go of negative thoughts and focus on the positive."

• "I accept myself unconditionally."

• "I am proud of my successes and learn from my mistakes."

• "I am self-confident and tackle challenges with courage."

• "I believe in my abilities and strengthen my self-confidence every day."

• "I am unique and valuable, just as I am."

Success and performance:

• "I achieve my goals and dreams."

• "I act with determination and focus."

• "I attract success and prosperity into my life."

• "I am successful and reap the rewards of my hard work."

• "I am grateful for my success and celebrate my achievements."

These positive affirmations can help to steer our thinking and behavior in a positive direction and support us in achieving our goals. goals achieve our goals and improve our well-being.

Success stories and testimonials of positive affirmations

There are many successful people who use affirmations in their lives. A well-known example is Louise Hay, the author of the book "Heal Your Body", who has inspired many people with successful affirmations. The well-known motivational trainer Tony Robbins also emphasizes the importance of positive beliefs in his work.

There are many testimonials from people who use affirmations in their lives and have experienced positive changes. Some report feeling more confident and successful, while others report an improvement in their health and well-being. There are also people who use affirmations during the day to help them cope with anxiety and depression.

It is important to emphasize that these phrases are not an instant solution to all problems. It takes commitment and patience to experience their positive effects. It may take some time to notice changes in thinking and behavior.

Conclusion

Studies show that using successful beliefs can help reduce symptoms of anxiety, depression and stress. By focusing on the positive and supporting ourselves, we can let go of negative thoughts and emotions and focus on what is really important to us.

1. Create a daily routine for positive affirmations and integrate them into your daily routine.

2. Choose positive affirmations that are personally relevant and meaningful to you.

3. Repeat the affirmations regularly throughout the day to achieve an effect.

4. Combine the phrases with other practices such as meditation or yogato enhance their effect.

5. To feel the effect of affirmations on your mental health, you need patience and a long-term commitment to using them.

Frequently asked questions about positive affirmations:

What are the best affirmations?

There are no specific affirmations that are considered "the best" for everyone. Everyone has different needs and challenges that they want to overcome, and accordingly the best affirmations can vary for each individual. The effectiveness of affirmations also depends on the individual's attitude, conviction and belief in their message.

It is important that you choose affirmations that will help you personally to steer your beliefs in a positive direction and boost your self-confidence. The affirmations should reflect your goals and values and make you feel good. It is also advisable to repeat affirmations regularly throughout the day to reinforce their effect.

You can start by choosing affirmations that suit your individual needs and integrating them regularly into your daily practice.

How do you formulate positive affirmations?

Creating affirmations is a creative and personal endeavor, but there are a few steps and tips you can follow to formulate effective affirmations:

1. Identify your goal: Think about what behaviors, thoughts or beliefs you want to change or strengthen.

2. Formulate the affirmation positively: Use positive words and phrases to describe your goals. Focus on what you want to achieve rather than what you want to avoid. Also avoid negative terms such as "not" or "none".

3. Use the present tense: Formulate the affirmation in the present tense, as if the desired result has already been achieved

4. Be specific: The more specific your affirmation is, the more effective it can be. Make sure that your affirmation is focused on your goal.

5. Use emotional words: Use words that have a strong emotional connection to your goal. Associate positive emotions with your affirmation.

6. Keep it short: A good affirmation should be simple and short so that it is easy to remember and repeat.

An example of a positive affirmation could be: "I am strong and self-confident. I act courageously and trust in my abilities."

What do positive affirmations do?

Positive affirmations can have a variety of positive effects on mental health and well-being. By regularly repeating positive affirmations, you can:

• Combat negative thoughts and beliefs

• Boost self-confidence and self-esteem

• Reduce stress

• Develop positive habits

• Think more optimistically and positively

It is important to note that positive affirmations are not a miracle cure and should not be used alone to solve problems in life. However, they can be an effective complement to other therapy methods and strategies to improve mental health.

How long does it take for affirmations to work?

There is no set time as to how long it takes for affirmations to work as it depends on many factors such as the frequency of use, the type of phrases used and the individual situation and personality. However, some people report noticing positive changes in their thinking and behavior after a short time, while for others it may take longer.

It is important to stay positive and be patient as it takes time to change habits and beliefs. The use of positive phrases should be seen as an ongoing process that can be used in conjunction with other therapy methods and strategies to improve mental health.

Regular repetition of affirmations can help to anchor them more deeply in the subconscious and increase their impact. It can be helpful to repeat them at certain times of the day or in certain situations to reiterate their effect

For many people, there is something mysterious about meditation and they may be a little skeptical at first. However, meditation is a wonderful toolto consciously bring the mind calm but also to bring the immune system or to strengthen the concentration concentration. Meditating means being attentive now. It sounds easy at first, but it's not always easy for beginners. But with the right guidance and a little practice, you can soon learn how to do it.

We will now take a closer look at what you need to know about meditation, which techniques are best suited to getting started and what obstacles you may encounter. At the end, you will find our ten tips for starting to meditate, clearly summarized.

The basics of meditation

Meditation is not just meditation. Mindfulness is the basis of many different meditations, but apart from that, they can differ greatly.

The mindfulness is both a direction of meditation and a tool during meditation. In mindfulness, we focus on just one single sensory perception, such as our breath.

If we decide to integrate the practice of mindfulness, including a regular meditation practice, into our lives, we should always remind ourselves of a few things. First and foremost is the motivation. Experience has shown that a meditation practice will only bear fruit if you are aware of why you want to meditate regularly. A distinction can be made here between short-term and long-term motivation.

So first of all, take some time to think about why you want to learn to meditate and what your goal is. However, don't expect miracles after just one meditation session, as regularity is the key to success.

Would you also like to consciously perceive your feelings of hunger and satiety? Then reset your body and start with a 3, 5 or 7 days juice cleanse.

The meditation postures and various meditation techniques

In general, all types of meditation can be divided into two different categories: the active meditation techniques, with physical movement and the passive meditation techniqueswithout much physical activity. 

Passive meditation techniques with brief instructions

With the passive meditation techniques are mainly about the mental aspect when meditating. In a comfortable sitting position, such as cross-legged, your body rests without moving. In some cases, you can also lie down completely. The eyes are usually kept closed. Depending on the type of meditation, you try to deal with your thoughts in certain ways.

Silent meditation

The stillness or silence meditation is the ideal meditation technique for beginnerswhich helps to reduce stress in everyday life. The aim of this technique is to calm the thought patterns that are stressed by everyday life. To reduce the state of thoughtlessness or silence, the meditator always focuses their attention on the relaxed mental mood and tries to reinforce this as the meditation progresses. The best way to learn this form of meditation is to start with a few minutes at first and then gradually increase the time.

Instructions on how to start meditating:

1. It is best to find a quiet place.
2. Make yourself comfortable, whether you are standing, sitting or lying down.
3. Let all your thoughts - positive or negative - rise up and pass you by. Consciously feel how your breaths may become slower and longer
4. When thoughts arise, try not to judge them or hold on to them. Just acknowledge them and let them pass by like clouds. Start by meditating for 5 minutes and build up to longer sessions over time.
5. About regularly and preferably at the same time of day and in the same place

Mindfulness meditation

At the mindfulness meditation you switch to the observer position and mindfully observe what is happening in your body and mind in the present moment. So the aim is, thoughts, emotions and physical phenomena in the present moment completely to perceive and unconditionally accept. Surrounding noises can also be integrated by observing them attentively. This meditation technique is also very suitable for beginners.

A special form of mindfulness meditation is the body scan. This is usually performed while lying down and is also very suitable for before going to sleep to calm down before falling asleep. To do this, you start with conscious awareness of all body sensations at the tips of your toes and gradually work your way up to your feet, calves, legs, hips, stomach and finally the rest of your body. The aim of this technique is to focus all your attention on your body and to notice sensations that you were not aware of before. The body scan helps you to deep relaxation relaxation and is therefore ideal for counteract stress.

Instructions for the body scan:

1. Find a quiet place where you can be undisturbed for the next 20 minutes
2. Make yourself warm and comfortable lying down
3. Close your eyes and imagine that you are lying in warm sand that clings to your body. With every breath you take, you sink heavier into the soft, warm sand
4. Focus your attention on your right foot and feel your heel touch the ground. Then walk through your right foot, feel how it is supplied with blood right down to the tips of your toes and is completely warm and heavy.
5. Walk in the same way to your ankle, knee and hip joint and feel how your entire right leg lies warm and heavy on the floor and your right groin gently opens up
6. Walk through your left leg with the same mindfulness
7. The pelvis rests on the floor like a large bowl. Feel how your abdominal wall moves up and down with your breath
8. Then continue to walk through your body via your back, thoracic spine, shoulders, right arm, left arm, neck, head and face very slowly, vertebra by vertebra and joint by joint, and feel how the area lies on the floor, where you can feel pressure or where it feels soft - without judging your sensations.
9. Finally, pay attention to your whole body - feel yourself from the tips of your toes to the ends of your hair, from the front and back
10. Conclude the body scan with a snapshot. Perhaps you noticed something while scanning your body that you don't want to forget, then make an internal note of it
11. Then take your time getting up. Loll and stretch and slowly come back to a sitting position

Concentration meditation

In concentration meditation, you focus on something very specific while meditating, such as your perceptible breath, a single thought, a candle or a fixed point in the room. The concentrated focus stops the everyday flow of thoughts and thus leads to a deep calming of the mind. Concentration in particular is trained, which is why people with concentration difficulties can gain particular benefits from this technique.

By continuously returning to the object of concentration (which can be anything: a candle, a point in the room, a picture, ...), the ability to maintain concentration over a long period of time develops over time and is therefore also very suitable for children and young people with concentration difficulties.

Instructions for concentration meditation:

1. Light a candle and sit comfortably in front of it
2. Concentrate and feel how your gaze lingers on the flame.
3. Sit relaxed, with natural focus, try to blink as little as possible and ignore all distractions in your field of vision.
4. In the meditative state, your gaze will become calm. After a while, close your eyes and imagine the flame in your mind's eye.
5. You can also do the same at sunrise or sunset, when you look at the sun or the moon.

Active meditation techniques

Active meditation techniques differ from passive meditation techniques in that integrates movement is integrated. This means that physical movement becomes part of meditation, resulting in a wide range of possible applications. People who sit a lot in their everyday lives and are very stressed usually find it difficult to calm down while sitting. In this case, movement meditation is a very good way to calm your thoughts. Very flowing yoga sessions can also bring your body and mind into a meditative state. You can try out simple videos to begin with (e.g. Yoga for beginners)However, it is advisable to have an experienced yoga teacher check your execution of the yoga poses from time to time in order to avoid incorrect postures.

Walking meditation

Many people perform the walking meditation more or less intuitively, because the walking is a good way to clear your head and escape from stress. It is also suitable for people who find sitting unbearable. Walking meditation is an even more intensive form of walking in which your thoughts are completely focused on the physical movement and all the mental processes involved. You learn to fix your thoughts on one thing without them wandering off, which also increases your ability to concentrate while your body and mind remain relaxed.

This meditation technique can be wonderfully integrated into everyday lifeas every walk can be transformed into a meditation that has a positive effect on everyday life, without having to invest any additional time. There is no time limit for meditation. It can be practiced for 2 minutes or even 2 hours. However, a duration of around 15 minutes is recommended.

Instructions for walking meditation:

1. To begin, stand still for a few minutes with your eyes closed and notice your posture.
2. Feel how you put weight on your feet and what sensations you can perceive in your legs, pelvis, stomach and back.
3. Then open your eyes again and start walking slowly
4. Your attention is completely focused on the movement of the body and you are mindful of every step: the process of lifting the leg, the hip swinging the leg forward, the leg coming back up and the step changing to the other leg. Meanwhile, you can also pay attention to the mental processes that take place in the mind and combine walking with breathing in a harmonious way. You will be amazed at how much you can perceive just by walking.

Dance meditation

Moving meditation is any form of meditation that gets us flowing. And so dancing can also become a form of meditation if the movement is completely intuitive and you forget space and time. Put on music of your choice and Let go of any tension in your bodyespecially in the lower abdomen and simply allow the movements to flow. You may also like to close your eyes. Just let the movement come, don't control it and don't force anything.

Afterwards, remain still and feel for yourself.

Shaking meditation

Shaking is the oldest form of meditation and even babies and toddlers do this movement naturally.

Come to a firm stand, you can also turn on some music, then follow the rhythm of your body as a unit to the music. Shake yourself completely by starting with your hands and shoulders and then adding your upper body, pelvis, knees and feet. Let your body move from your feet to your head in a regenerating, rhythmic shaking movement movement.

Then stand still and feel for yourself. 

Positive effects of meditation

Meditation has many positive effects on your well-being, including

• Mental balance
• Recognizing and naming feelings
• Understanding yourself and others better
• Openness in a wide variety of situations
• Uncover your inner source of strength
• Learning to accept yourself without reservations
• Deal more lovingly with yourself and your environment
• Develop serenity in all situations
• Noticeably improve your quality of life
• Find all-round relaxation
• Improve concentration
• Release of happiness hormones
• Improvement of the immune defense

If you want to do something for your immune system, why not try the Immune shot cure for 2 or 4 weeks.

Five obstacles to meditation

Five classic mental habits can occur during meditation, also known as the "five hindrances", which can prevent you from meditating.

1. Desire - "I'm hungry and want to eat something now"
2. Rejection - "What am I doing here, this is nonsense"
3. Restlessness - "I have to write the shopping list in a minute"
4. Sluggishness - "I could fall asleep on the spot"
5. Doubt - "I don't even know if I'm doing this right"

How can I avoid the five obstacles to meditation?

Each obstacle has physical, emotional, cognitive and driving aspects. Exploring them means becoming familiar with each of these aspects and seeing through them, with the steps Recognize, name, equalize, let be:

1. Recognize: recognize what in the present momentis happening without repressing or building up resistance
2. Naming: giving the experience a name and classifying which obstacle it is, for example "restlessness"
3. Balancing: returning to the balance of natural harmony and avoiding extremes.
4. Letting be: do not get caught up in a problem, but accept that reality at the present moment is different from what you would like it to be.

10 tips for starting your meditation

We have summarized the 10 most important tips for your meditation start here:

1. Don't expect miracles - everything takes time
2. Find a fixed meditation place
3. Put on warm and comfortable clothes
4. Turn off all distractions
5. Choose a fixed time for your meditation
6. Find your meditation posture
7. Start with short meditation sessions
8. Practice regularly - regularity is the key to success
9. Let looming thoughts pass you by like clouds
10. Reflect for a moment after meditation

Frequently asked questions:

Can you learn to meditate on your own?

Yes, it is perfectly possible to learn to meditate on your own. However, sometimes it helps to start with an audio guide, which you can then follow in a relaxed manner. However, if you have a mental illness, you should first learn to meditate with an experienced therapist.

How do I start meditating?

Regardless of whether you find silent or moving meditation most suitable to begin with, you should be undisturbed for the duration of the meditation. In silent meditation, first find a comfortable seat and observe your breath. If your thoughts distract you, keep returning to your breath.

With moving meditation, make sure you consciously take each step as you walk and notice the movement in your body or try a flowing yoga session to connect with your breath.

How long does it take to be able to meditate?

It is not possible to define this in general terms, as it depends on the circumstances. If you are a rather calm and relaxed person, you will probably find it easier than someone who is very stressed and whose mind is always elsewhere. But here too, the more often you practice, the better you will get at it.

How do I meditate properly at home?

To meditate at home, find a quiet place where you can be completely undisturbed for a while. Find a comfortable seat, close your eyes and observe your breathing. If your thoughts wander, keep returning to your breath.

However, if you can't find any peace in silence, try a moving meditation: put on your favorite music and follow your intuitive rhythm with your eyes closed. Here, too, you should be undisturbed in order to be able to switch off completely. If you find it difficult to learn to meditate on your own, try an audio guide.

Would you also like to become more aware of your diet and eat healthier in the long term? One juice cleanse can make it easier for you to get started. Start now with a 3, 5 or 7 days juice cleanse!

Which tips will help me get started with meditation?

1. Don't expect miracles - everything takes time
2. Find a fixed meditation place
3. Put on warm and comfortable clothes
4. Turn off all distractions
5. Choose a fixed time for your meditation
6. Find your meditation posture
7. Start with short meditation sessions
8. Practice regularly - regularity is the key to success
9. Let looming thoughts pass you by like clouds
10. Reflect for a moment after meditation 

What do you think when you meditate?

Meditation is all about not thinking about anything. Letting go of all thoughts in order to find your own stillness in the silence of the mind, which brings you back to your own awareness and clarity. 

When is meditation not useful?

Meditation should only be practiced with an experienced therapist if you have a pre-existing mental illness.

Whether we feel happy and comfortable is largely based on the presence and functionality of some powerful messenger substances, the Hormones and neurotransmitters, definitely. These are released as chemical or electrical impulses and help us to feel the feelings that we feel. You have stimulating, relaxing and pain -relieving effects. All in all, happiness hormones and neurotransmitters sometimes don't work as we would like. In order to understand this better, we take a closer look at the happiness hormones and its function in the blog article and maybe you will find one or the other hint, for more happiness and well -being in your life.

The different happiness hormones and their effect in the body?

For Feelings of happiness and well -being Various neurotransmitters and hormones are responsible, which are formed in the brain and intestine and are distributed in the body via the blood and nerve tracts. In combination, you can develop your effect even better. But every happiness hormone also has its own tasks:

Every hormone and every neurotransmitter have its own tasks, but it is always about their Interaction And like this in balance to stand by each other. You can imagine the whole system like a mobile: If you cushion an object, the whole mobile and the other parts get on the move and you have to mutually balancing, so that the system is balanced and calm.

Activate and release happiness hormones?

You can help your natural messenger and your happiness hormones in different ways, activate and thus increase their effect in your body:

• sunlight Activates endorphins and serotonin levels.
• movement and sport Has many advantages for physical health. Movement can also have a positive effect on emotional well -being by releasing endorphins, dopamine, noradrenaline, serotonin and phenethylamine. Maybe you've ever got from the so -called Runner's highheard that occurs after long sports and above all endurance units and releases a wave of neurotransmitters.
• Laugh together With friends and family, it can help to reduce fear and stressful feelings and improve the mood by increasing dopamine and endorphin levels.
• Cooking and eating Can even activate different messenger substances: By enjoying a delicious food, serotonin, dopamine and endorphins can be released. If you share the food with someone you love, this can raise the oxytocin levels. We take a closer look at which nutrients and thus foods your body needs to be able to form happiness hormones and which foods stimulate the distribution.
• music Can activate the happiness hormones in different ways. By listening to music, on the one hand, your dopamine production can be stimulated or your mood is improved and the serotonin level increases. In contrast, endorphins are still released in the case of making music.
• Yoga and meditation Can not only improve sleep and reduce stress, but also have a positive impact on dopamine and endorphin production. You don't know how to start, then have a look here Yoga for beginners and Mindfulness training.
• time together Allows the love messenger oxytocin to rise, be it attracted to it or through physical affection such as kissing, cuddling or sex. Endorphins and dopamine can also be activated via the latter.
• Stroke and cuddle from the pet Also increases the binding hormone oxytocin.
• Good sleep helps to keep all messenger substances in balance, especially the dopamine.
• Massages Can even activate 4 happiness hormones: serotonin, dopamine, endorphins and oxytocin. You get an extra portion of oxytocin when your partner massages you instead of a massage therapist.

Nutrients and foods for feelings of happiness and to feel good

Yours nutrition is not only important for your health, but also for The suggestion of feelings of happiness and well -being. There are spices and dishes that can stimulate the endorphin release, including chilli, pepper and pepperoni.

For the distribution of happiness hormones, it is also important that the required precursors from which the hormones are formed are absorbed through food. So food with a high content of amino acid Tryptophan, With Increased serotonin and melatonin mirrors connected. The amino acid tryptophan occurs primarily in eggs, meat, fish and seafood, dairy products, cashew nuts and beans. Small amounts of carbohydrates support serotonin formation. Bananas, pineapple and plums are suitable for this, but also dried fruit such as dates and figs. Chocolate is also associated with an increased serotonin level. However, you should fall back on the dark varieties that contain less sugar, since this in the long term, this in turn can have a negative impact on the mood. In addition, chickpeas are also very rich in tryptophane and are sometimes also referred to as the preliminary stage of antidepressants.

Just try how roasted chickpeas  or one Moroccan chickpea soup affect your feeling of happiness.

That Cuddly hormone oxytocin consists of 9 different amino acids, whereby the body 2 of it (isolucin and leucine) cannot produce itself and thus has to absorb through food. You can find these amino acids, for example, in rice, pea and hemp protein, but also in cores such as pumpkin and sunflower seeds and some legumes such as lentils.

These two important amino acids for the oxytocin release can be found in the vegan lens brocoli curry  and the vegan cereal bars.

But also the neurotransmitters Noradrenaline and phenethylaminewhich for Courage and pleasure worry are formed from amino acids, namely Tyrosine and phenylalanine. A diet in which you cover your protein requirement is also elementary for this. As a rule, around 1g protein per kilogram of body weight is required. This means that with a body weight of 60kg, your body needs 60g protein. However, note that the protein content of the food can vary greatly. However, these are only guidelines, for example, if you do a lot of sport, your protein requirement can be even higher.

Our Darm and our brain stand in closer connection To each other and many precursors of the messenger substances are formed in the intestine. One also says in our intestine is the seat of our second brain or abdominal brain. Studies showed that colon dysfunction such as irritable bowel syndrome usually goes hand in hand with mood swings and, conversely, the intestinal flora is often not optimally composed in mental illnesses such as depression. The brain needs a balanced ratio for the intestinal bacteria to produce happiness hormones with which it keeps itself healthy and stable. Probiotic and prebiotic food are a good way to increase the number of good intestinal bacteria on the one hand and, on the other hand, to deliver fiber as a food source. Probiotic are very rich Yogurt, kefir, buttermilk, kombucha, kimchi and sauerkraut. Together with the prebiotic Effective sources of food, for example Beans, onions, asparagus, leek and Jerusalem artichoke can you thus the distribution of happiness hormones like Dopamine and serotonin, influence positively.

How about one Asparagus salad with strawberries or one vegan high protein chili sin carne with prebiotics or one Kimchi With prebiotics for your health in the intestine to increase the release of happiness hormones?

Do you want to make your diet healthier in the long term? A juice cure makes it easier for you - start now with yours 3, 5 or 7 days of juice cure!

Our brain needs Omega-3 fatty acidsso that it works optimally. Since the happiness hormones are formed in a complex interplay, these important fatty acids also play a major role here. Studies show that omega-3 fatty acids achieve positive effects in the accompanying treatment of depression. You can do omega-3 fatty acids About scratched linseed or linseed oil record, tape. However, only one preliminary stage for the particularly effective shapes is contained here and the conversion rate depends on many different factors and is different. However, if you want to be sure to absorb enough from the brain-effective omega-3 fatty acids, you should open Algae oil To fall back on.

Foods that can dampen happiness hormones

Our brain only needs a small amount of sugar components to life and for its functions. With a balanced diet, however, he gets this sufficient via vegetables and fruit. Through the consumption of Soft drinks and sweets However, our brain is literally with Sugar flooded, through which Inflammation can arise that can ultimately lead to depression. Bread, pasta and all white flour products are metabolized in the body to sugar and therefore have a similar effect.

Sweetener Like aspartame or saccharin, studies have shown that the consumption enriches substances in the brain that the Inhibit the production and release of the messenger substances dopamine, noradrenaline and serotonin.

Among the fats there are both the good ones from, for example, olives, almonds or avocados, but also less good and hardened oils and margarine. A study showed that the participants All the more likely depressive became, The more bad fat, for example from fried, they have eaten over a period of 6 years.

Do you want to lay a foundation for your healthier and more conscious way of life? Then put your body with one now 3, 5 or 7 days of juice cure on reset.

Frequently asked questions about happiness hormones:

Which hormone triggers happiness?

As the actual happiness hormone, this will Serotonin designated. But that is also for our happiness Dopamine Responsible by leading feelings and sensations, as well as ensuring inner drive and motivation. Together with fresh air, movement and sport both lead Noradrenaline on the feel-good combination.

What triggers endorphins?

Endorphine are the energy hormones and are activated on the one hand by positive experiences and lead to euphoria, but on the other hand they are also used for acute injuries and act as Natural painkillersBy you Block stimulus management in the spinal cord.

Which messenger substances are released when it comes to being in love?

That Phenethylamine Is the hormone of the lovers who the butterflies in the stomach caused. Above Cuddling Then this will Oxytocin released.

Why makes serotonin happy?

Serotonin Makes us happy because it stabilizes our psyche by it for Serenity, harmony and satisfaction worries. But it also dampens a number of unpleasant feelings such as fear, grief, concerns and aggression.

Which hormones are released when laughing?

At the Laugh will Serotonin and endorphins Released, which provide pure relaxation and loosened muscles. Laughing a minute is as effective as 30 minutes of relaxation training

In our everyday life and the world of work, it is increasingly about higher ... faster ... further ... and people rush from one appointment to the next. However, this usually remains Important counterpart: the Relaxation, on the route. Maybe you know that from your everyday life and know how drained you feel in the evening when you are rushed from one appointment to the next. Short -term stress or a full day is not that bad. Persistent stress However, it can be different in the long term Physical and mental complaints to lead. Therefore it is for them Health To find small islands of relaxation in good time, and if it is only 5 minutes in between are. You will notice that short breaks yours Productivity and performance can improve, but what is much more important, you will be your work with More lightness and joy can do. The range of relaxation exercises is large and we want to devote ourselves to autogenic training in this article. But what is autogenic training anyway?

Autogenic training is relaxation therapy in which Formula sentences can be used on the Vegetative nervous system work and involuntarily running processes in the body such as Breathing, heartbeat or hormone release, can regulate. The exercises are easy to learn, only take a few minutes and improve your well -being. We'll show you how!

The story behind autogenic training

The German psychotherapist Prof. Johannes Heinrich Schultz developed autogenic training in the 1920s and became world -famous. Schultz worked with patients who had psychosomatic symptoms. In the hypnosis sessions, he noticed that people very often from Heavy and heat sensations languages. Since he had not addressed this in his instructions, it was clear to him that this was Automatically happens. He led this reaction to the Relaxation of the muscles return. So he asked himself whether physical relaxation could also cause psychological relaxation.

He developed a method that his patients in A kind of self -hypnosis led. So they were able to learn the technology, themselves Targeted in a deep state of relaxation and were so independent. Schultz called these exercises "autogenic training" or "Concentrated self -voltage".

In 1924 he carried out his first course in Berlin.

Goals of autogenic training

The aim of the exercises in autogenic training is to promote your health by:

• Quiet and relaxation manufactured
• One Sinking into one's own consciousness made possible
• Body functions influenced
• Pain and fears relieved
• The spiritual Performance increased
• the Self -perception promotes

This makes autogenic training ideal to fall asleep suitable, but also as an accompaniment of a Juice cure.

When and for whom is autogenic training suitable?

Autogenic training is as Prophylaxis with inner tension and nervousness, but also with Physical and mental stress and pain, very suitable. in the Sports it will be for the optimization of Recreation and rest breaks used. With a Juice cure For 3.5 or 7 days you also treat your body a break and can combine it perfectly with autogenic training.

Who is not suitable for autogenic training for?

In principle, autogenic training is suitable for everyone. However, people with mental illnesses how depressions Practice this together with an experienced therapist. at Heavy depression and acute psychoses Are these exercises not suitable. In addition, consultation with the doctor should be kept with migraines or cardiovascular disorders.

Effectiveness of autogenic training

In autogenic training, the attention From everyday thoughts on the Listed body sensation. When practicing, with the help of different formulas Experience relaxation with the Side symptoms such as warmth, heavy, calm and pleasant coolness on the forehead perceived. The success of the exercise depends on the extent to which the relaxing -promoting inner pictures to visualize and maintain attention to it. Until finally the Relaxation as a reflex set.

Various studies were carried out to demonstrate the effectiveness of autogenic training. Autogenic training shows an improvement of around 40-50 % of the symptoms after only 2 weeks:

• irritability
• nervousness
• Difficulty sleeping
• Muscle tension
• Rising heat
• Dizziness
• Shaminess
• languor
• Difficulties of concentration
• To care
• Anxiety
• Indigestion
• Breathing difficulties

After 4 months, the symptoms could be reduced by 70-80 %. While a reduction was reduced to 80-90% after one year. So an optimal addition if you give your body a break the next time and one Juice cure do.

Which variants of autogenic training are there and how do you work?

There are different variants in autogenic training. Especially at the beginning and the start, they are suitable Heavy or heat exercises. These can be carried out while sitting or lying down.

Autogenic training - instructions for serious exercise

In the so -called severe exercise, physical relaxation is brought about by a pleasant feeling of heavy. The dominant side begins here, i.e. in the right -handed man of the right, in left -handed people of the left.

The formula set is:"My right/ left arm is pleasantly difficult".

The concentration is directed onto the corresponding arm. It can be observed that the part of the body feels heavier and heavier, with every repetition of the "heavy formula".

The feeling of difficulty is generated by the relaxing muscles of the part of the body. This sentence should be repeated 4 to 6 times. As soon as a pleasant heavy arm can be felt in the chosen arm, the resting form is repeated and then passed over to the next desired body part, for example the other side or one of the legs. Here you turn the "heavy formel" again according to the previously described process.

The last step of the "heavy formel" includes the whole body:

"My whole body is pleasantly difficult".

It is important to bring the body back to normal after carrying out the exercise in order to To avoid fatigue and drowsiness. This is done by stretch the limb, breathe And finally that Open the eyes. If the "severe exercise" is used to support sleep, the subsequent activation of the body is of course not necessary.

Autogenic training - instructions heat exercise

The process of the so -called Heat exercise is identical to that of the severe exercise. This only changes the suggestion. Instead of "my right/ left arm is pleasantly difficult"

"My right/ left arm is pleasantly warm" used.

Here, too, a repetition of 4-6 times is recommended until a pleasant feeling of warmth has arisen. This process continues until the formula reads:

"My whole body is pleasantly warm".

Here, too, it is important if the exercise is not used while falling asleep, to discharge the suggestion correctly and attribute the body to its normal waking state.

Other variants in autogenic training

There are further opportunities to concentrate on the heartbeat or breathing and to imagine the relevant sentences:

"My heart beats calmly and evenly" or"I am comfortably warm around my heart".

Or.

"I breathe calmly and evenly"or"Every breath continues to relax".

For a Physical or mental refreshment Can you too cool forehead Introduce with the following sentence:

"My head feels pleasantly cool and light", "My head is free and clear", "on my forehead it is pleasantly cool", "my head is relaxed and solved".

Frequently asked questions about autogenic training

What do you do with autogenic training?

Autogenic training is one Relaxation therapy, in the Formula sentences can be used that act on the vegetative nervous system and involuntarily expiring processes in the body such as breathing, heartbeat or hormone release, regulate be able.

Who is autogenic training for?

Autogenic training is as Prophylaxis with inner tension and nervousness, but also with physical and mental stress and pain, very well suited. In sports it is used to optimize relaxation and rest breaks. But you can also use it perfectly to do yours Juice cure Accompanying and thus giving your body the optimal rest break and resetting your eating habits. For a healthy eating Following your juice cure, you can find suitable ones hereRecipes as well as other helpfulinformation.

How often should you do autogenic training a day?

In autogenic training, each is sufficient 5 min from that you 2-3 times incorporate into your day. For example, it is suitable the lunch break Very good to start energetic in the second half of the day. The second unit is happy after work take to leave the stress of work behind you. For a deep and relaxed sleep you can still have a third unit Shortly before going to bed use.

Is autogenic training suitable for falling asleep?

Yes, the exercises are very well suited for falling asleep. You will find a quiet and relaxed state, which makes it easier to sleep, but can also improve your sleep quality. You will of course leave out the conclusion with routes and deep breathing, which you would otherwise be awake.

Can you lose weight with autogenic training?

at stress climb the Stress hormones in your body, which in turn Prevent the fat dismantled becomes, but on the other hand too increased hunger, especially on sweets and fat, generate. Stress reduction, for example through Autogenic training can therefore support you when you lose weight Act. As an introduction to a change in diet and to take old eating habits, one is oneJuice cure best for. For a healthy eating You can also find many delicious and healthy ones here Recipe. 

Is autogenic training self -hypnosis?

Yes, autogenic training is one Form of self -hypnosis.

Is autogenic training paid for by the health insurance?

Many sick breeds subsidize autogenic training. The best thing to do is ask your health insurance if and in what amount you subsidize autogenic training.

Pay attention to your thoughts. They are the beginning of your deeds. (Buddha)

This is often referred to as the key to happiness: be careful. But what does mindfulness mean? How can you learn or practice mindfulness? How can you incorporate mindfulness into your everyday life and thus become more present and relaxed? You can find out all of this in this article.

What does mindfulness mean?

Think and think about your environment for a short moment - how many times have you noticed that your fellow human beings are wondering that you want to change something in your life in terms of external circumstances or your current attitude to life. Mindfulness has become a catchphrase in relation to topics such as quality of life and reducing stress over the past few years. The thought behind it is several thousand years old. Originally, many exercises on mindfulness come from Buddhism.

Mindfulness is the conscious perception and the impartial experience of the current moment with everything that happens around you: thoughts, emotions, sensory impressions, physical processes. The basis for mindfulness is the ability to deliberately draw your own attention to the present moment. You are present for the current moment and leave no thoughts, considerations or reviews overlap this immediate experience. But mindfulness is by no means a quick technology or a simple recipe to guarantee his luck in a few steps. Rather, mindfulness is about changing perspectives, being in contact with yourself and the environment. To do this, you have to be ready to get involved with something new.

Can everyone live carefully?

We can basically be careful, because mindfulness is naturally in each of us. Only our hectic and overloaded life often seems exactly opposite and we sink full of appointments and stress in our fully packed everyday life. Our lifestyle seduces us to do several things at the same time and have always been two thoughts ahead. As a result, our ability to consciously experience the current moment is becoming more and more lost. The result of this condition is stress, hectic pace and dissatisfaction. In the long term, this lifestyle can even make us sick.

Effects of mindfulness

Therefore, it is all the more important to remember that we can all be careful and thus effectively reduce stress, support our health and bring our own life into balance. Many scientific studies show that mindfulness has numerous positive effects on health. In addition to an increase in self -confidence, greater stress resistance, more concentration and openness or empathy towards fellow human beings, more positive thoughts as well as more patience have proven positive effects of mindfulness. All in all, a mindful life ensures overall stable mental health and an improved quality of life.

How can you learn mindfulness and what is behind mindfulness training?

In the first step, it is of course important to read something about mindfulness. However, in order to learn or practice mindfulness so that something changes, it is more part of it - experiencing mindfulness. You practice full attention to a moment.

In a certain way, mindfulness training is comparable to muscle training, because every time the attention is paid to the current moment, the mindfulness muscle is tightening. The more mindfulness exercises are carried out, the stronger the mindfulness and the easier it will be present at the present moment. Of course there are major differences between muscles and mindfulness - the mindset is relatively insignificant when training muscle training. In the case of mindfulness training, on the other hand, concentration and inner attitude are decisive factors.

Basic attitudes of mindfulness

In order to be able to practice mindfulness, certain internal attitudes are fundamental. It has to be developed and internalized over time and they will help you on your way to a mindful life.

1. Accept what is there

The ability to accept everything that life brings you is an important basic attitude of mindfulness. So you can consciously encounter situations that are different than desired, consciously, do not simply displace them and develop solutions in this way. Note that this acceptance should not be confused with a passive attitude to endure everything.

2. Be open

Be open to what the moment brings without starting with fixed expectations. This allows you to record every experience and notice any kind of experience, no matter what it looks like.

3. do not judge

Remove from the habit of comparing yourself to others to avoid dissatisfaction or excessive pride. The more we compare and evaluate, the automatic cases we have judgments that are no longer aware of and we lose a reference to reality. So let go of reviews.

4. Do not intend to

Mindfulness training is about the simple in the here and now. So during the exercises, let your everyday goals, the result of which you work, aside and focus on the current moment.

5. Trust yourself

Regular mindfulness training will help you to notice better and better what is really good for you. Your trust in yourself increases.

6. Exercise patience

Change takes time. So make yourself aware that every single exercise on mindfulness is valuable and effective.

7. let go

Do not displace, but solve you from past experiences, insults, missed opportunities and all the things you are doing with you. This is how you win space for the experience of the current moment.

3 mindfulness exercises

1. Mindful breathing

One of the most important aspects of mindfulness is breathing, because consciously breathing can have astonishing effects. Basically, you can practice the mindful breathing in every posture, whether sitting, lying, standing, standing or walking. A seating position is certainly the easiest for starting. Find a place where you feel comfortable and where you can sit upright and relaxed. Now close your eyes, breathe in and out and deliberately feel the process of inhaling and exhaling. You don't need to change your breath, not deeper of the slower than usual. Put your full attention to breathing - feel every drain, any lifting or reduction of your breast and your abdominal blanket. You can also put a hand on your stomach to feel the movements even more clearly. Experience and enjoy every breath. End the exercise after a few minutes by gently opening your eyes again.

Through mindful breathing, the breath often becomes deeper, which automatically becomes calmer and more relaxed. You also train seriousness and patience by conscious perception of breath and can reduce stress within a short time. Above all, however, you practice the central idea of ​​mindfulness training - to draw attention to the experience of the current moment.

2. Bodyscan - explore the body from the inside

Change of perspective with a millennium -old meditation technology - the bodyscan. Starting on the toes, you gradually feel into all areas of the body with your perception. It is about being aware of whatever there. So you perceive your own body sensations and can experience a closer connection with your body over time. With regular exercise, the condition is familiar to you and you can also fall back on it in everyday life.

At the bodyscan in the back, lie on the floor on your back and position your arms next to your body or on your stomach. Breathe in and close your eyes. Take notice how your body touches the floor and feel your breath. Start at your right foot, feel it in it and hike with your perception over each individual joint to the hip, from there in the left foot and then further up, over your back and stomach, the neck up to yours Face and the highest point of your head. Explore every body area with your perception and perceive all sensations. With an inhalation you open your eyes again.

3. Find inner freedom with hello

The 5 letters of the word hello offer you an easy way to pause again and again every day and find your inner middle. The overall exercise does not take longer than 30-40 seconds. Allow yourself to allow yourself about 10 times a day.

H - stop

Say to yourself: "Stop!" And pause for a moment. So get out of the feeling of being driven.

A - breathe

The transition from pausing to breathing is seamless. Consciously breathe in and deliberately treat yourself to a breath. By conscious breathing, you can get in touch with yourself immediately and it grounds you.

L - let

Don't change anything for a moment and leave the situation as it is. Just be there for a moment.

L-smile

Due to the moment of simple being there, a width can arise in you that produces a smile. This smile does not have to be perceptible from the outside. It can only sit in your corners of the eye. As soon as the little muscles relax on the corner of the eye, a lot of people experience a feeling of relaxation and well -being. It is an inner smile as an appreciation towards yourself.

O - become open

The previous steps of the exercise bring you back to yourself. You are present again. Open yourself from here from the present moment and meet life as it is evident. Consciously notice what you see and feel at this moment without expecting anything specific.

Templary ideas for your everyday life

Here are a few more ideas that can help you in everyday life.

Snapshots

Dive briefly from your automatisms again and again and make you aware of what you do at this moment, even if they are small things, such as cutting vegetables, walk up the stairs or send an email. Making this consciously is comparable to a snapshot of what you are experiencing and your life does not rush past you. You will feel more clearly what you experience and feel alive.

Shower alone

That sounds strange at first. Don't we usually always shower alone? Most of us are already in thoughts when showering, to work, to-dos or in customer discussions instead of putting your attention entirely to the current moment-the pleasantly tempered water that runs over the body. Enjoy your shower and experience the moment.

Go new ways

Escape from your automatisms. For example, make a small detour on the way to work. Ride a different street by bike and discover something new or take the country road instead of the highway and discover nature. Stroll through your neighborhood or your village and consciously perceive it. So you look at houses and places that you have never seen before.

Templary nutrition

Mindfulness also plays an important role in nutrition. Do you often snack without thinking about it or eat something sweet out of habit after every lunch? If you want to eat more consciously, get to know your feeling of hunger and satiety and take out bad eating habits, a juice cure is the perfect start. Use the juice cure on your way to a healthier & conscious me ➤ 3.5 or 7 days of juice cure

Further information and exercises on mindfulness & mindfulness training can be found, for example, in the sources of our contribution:

Eßwein, J. T. (2010): Mindfulness training. Gräfe and Unzer Verlag, Munich.

Furtmeier, K. & Mayer, H. (2016): Now! Mindfulness, yoga, trust in life. Scorpio Verlag, Munich.

Everyone is talking about the year, especially at the turn of the year: goals, good intentions and motivation. They are that make the season so special for many people. Maybe you would finally like to look forward to your desired weight. Stop smoking. Or eat healthier. However, you will not surprise you: as big as the motivation is at the end of the year, the perseverance is small. Most people cannot implement their good intentions or only for a short time.

Maybe you felt that way in the past. Don't worry: you are in good company. At the same time, this knowledge will not bring you anything if you finally want to achieve your goals. And not only in the first few days of a new year. So how can you successfully implement your resolutions in the long term? Here you can find out.

Make it easy for yourself and handle smart

No matter whether small or large - you can achieve a goal by starting it smartly. So you don't rush anything, but prepare the implementation. You can use the proven formula to George T. Doran. He defined the criteria of the world-famous smart rule, which should make every goal accessible.

1. SPecific,
2. Medible,
3. Attractive,
4. Realistic and
5. Tenamelable

are the properties of a smart goal. If you bring all of them into your actions, your success is foreseeable. What exactly do the individual characteristics mean?

Specific Is a resolution if you can name it exactly. For example, that would be to eat vegetables or fruits at least 1 times or at least 10,000 steps a day every day. Without a concrete definition, it is more difficult to achieve a goal in the long term. Through the MeasurableA resolution becomes tangible. For example, a goal of weekly 3 vegan dishes that you want to cook would be measurable. You can also do sports 3 times a week in the next 4 months. A specific number gives you a measurable goal. The project should also attractive be so that you can achieve it and want to achieve it yourself. No goal should be set just because others expect it from you. It should be attractive for you! Is also the goal too realistic? Ask yourself: Can you prepare a purely vegetable dish for you 3 times a week? Can you do sports 3 times a week? If so, it is a realizable intent. If you already suspect in advance that you will not be able to do sports 5 times a week, sit 3 days as a resolution, because you can still increase yourself. Finally, sit down a date or an appointment until you want to implement your intentions - schedule So your project. So you can achieve it much more likely. Do you want to learn yoga? Then sit down a personal appointment until you want to register for a course.

So you see: With the smart formula, you can implement important changes for you. The individual characteristics serve as a helpful orientation - regardless of whether your goal is larger or smaller.

So you start to set goals with heads

With a view to the smart formula, you may be wondering: If it is so simple, why do so many people fail because of their objectives? There are multiple reasons for that. However, one of them is always: they take too much at once. So you not only want to lose weight or eat healthier, but also stop smoking. You may be able to strive for these many sub -goals over a short period of time. At some point, however, the moment comes when you reach for the cigarette box or order a pizza from the favorite Italian.

So what? After this step backwards, all too often the idea begins that it was with the goal. Now the pendulum swings in the opposite direction: it is feastly feasted, no more sport is practiced and as much as smoked as before the good resolution. It is clear that no goal can be achieved. But how can you not only make real change, but also establish it?

Proceed in small steps. If you want to train twice a week from now on, only change that in your everyday life. Place on the power of the routine. After about 66 days, weekly training should have become a habit. Habits are characterized by the fact that you follow them without thinking. So you no longer think about: should you train now? Rather, it is a matter of course for you. If you have established a routine, you can set a new goal. So you go before you could reach all the resolutions. However, be aware that failures will always be part of your success. So always keep an eye on your way, especially in difficult times.

Being permanently motivated is no coincidence

Every path starts with the first step. So not only focus on your big vision, but consciously perceive each of your partial successes. An example: You want to lose five kilos within the next three months. You have changed your diet and your sports program accordingly. Every day counts in order to stay permanently motivated. So you are happy that you have trained again today and eat it healthy. This procedure offers several advantages: you don't overwhelm yourself. A big goal often looks like it was difficult to achieve it. Small sub -goals, on the other hand, are much easier to use. After all, you can do sports today, eat the apple and do without the piece of cake.

In terms of permanent staying on the ball, another point is also essential: your intent must be realistic, but also challenge you at the same time. So it would certainly be realistic to lose five kilograms within the next five years. However, this is motivating for very few. Therefore, always think about how you are demanding your goal but not overwhelming. This also helps you to stay on the ball permanently.

That's why you need small and large goals

Goals serve as orientation. They are like the light at the end of a tunnel. If you see it in front of you, you know the way. Without a plan you are wrong in the dark. It does not matter whether your intentions are large or small. What matters is your personal goal. A positive side effect is not only the feeling when you finally arrive at the end of your trip. The way is already worth your goal. Imagine this:

Many people live into the day. They can be influenced by their surroundings and often do not know what their dreams are. Do you have a vision at all? So they spend every day without arriving anywhere. No question: a haphazard life is really fulfilled. It is missing why as a drive. In contrast, if you have certain goals, you enjoy your time more consciously. You recognize a meaning in your actions. That doesn't just make you happier. Your self -esteem also increases. You recognize your own value and that of your life. Therefore, every person should set goals. For yourself, but also for your own environment. A inspired person is finally infected. Good mood doubles when you share them.

Good resolutions? Quality before quantity!

Have you decided to tackle your goal? In this case, you probably ask yourself: is a resolution or should you tackle several individual goals at the same time? Many people fail because they overwhelm themselves with their own planning. You want too much in too short time. Therefore, you should always rely on quality before quantity. So make up for a thing that you want to change next. If you could achieve this, focus on the next goal. So you can gradually realize every intention. However, you don't run out of breath. Rather, you focus on the clear focus. Sightness should not be missing. This means that you can do it permanently. That is what ultimately counts:

Having nicely sounding resolutions is one thing. Really tackling them is the actual performance. Therefore, consider a goal that you can reach within a certain period of time. However, you don't take the first step tomorrow or next week. Start immediately after you have chosen a intent. You know the saying for sure: the hardest is the first step. If you have it behind you, motivation is your new sparring partner. The same applies to your smart planning.

Is your goal a healthier & more conscious me?

Then start a more conscious lifestyle with the juice cure and feel better in the long term. Select between the 3.5 or 7 days of juice cure And achieve a better version of yourself.