Practicing GRATITUDE

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During this Thanksgiving season, I am reminded of the importance of practicing gratitude in my daily rituals. Scientific research shows that the daily practice of gratitude has wide reaching benefits. The greater our gratitude, the less stress we internalize. That can lead to improved sleep, lowered blood pressure and inflammation, and potentially delayed onset of diseases. Individuals who practice gratitude experience more daily positive emotions, greater overall well-being, greater self-reported happiness, increased feelings of social connectedness and reduced symptoms of depression. It has also been linked with weight loss!

Gratitude is defined as acknowledgement that one has obtained a positive outcome, opportunity, or benefit, due in part to an external source. Each of us are impacted daily by the people, animals, circumstances around us. Notice what and how you feel, for instance, when someone holds a door open for you. It may seem trivial, but these acts can have a positive impact on both the “do-er” and “receiver”.

Gratitude, though, is more than a fleeting emotion. It’s also a state of being. In the moment, we feel thankful when that stranger holds a door open for us. We can foster and perpetuate that feeling of gratitude by consciously acknowledging what is worthwhile and meaningful in our lives. It’s a daily practice that we can develop and strengthen over time. It’s so easy to focus on the few things that didn’t “go our way”. It’s more of a challenge, at least at first, to reframe and look for all the good things that happened – even if it’s something as “minor” as that door being held open for us.

As we develop the state of gratitude, the impacts spread wider than ourselves. Our loved ones also reap the benefits of our deepened practice of gratitude. That’s not a surprise – as you acknowledge the positive impact of all that is around you, a deeper cultivation of appreciation develops. It brings a deeper connection to the world around us. To nature. To our loved ones. To our pets.

If you are trying to lose weight, gratitude may be your missing link. There are several recent studies that show a correlation between the daily practice of gratitude and weight loss. This may be driven by a reduction in stress, which affects our hormones and stress eating episodes. The practice can help us be more mindful of how the choices we make align with our goals.

Here are a few simple ways to integrate Gratitude into your life:

  • Keep a gratitude journal – take 5 minutes at the end of a busy day to sit in a quiet place. Write down 3 things that you are thankful for from that day.

  • Family Dinnertime Gratitude:Have each family member share one thing from their day that they are grateful for

  • Write a note to someone who has had a positive impact on your life

  • Hold a door open for someone and make eye contact – note what response you get AND how you feel afterward


As a trainer and coach, I feel gratitude every time a client shares their personal triumphs and challenges with me. Please send me a note. Share your current destination on this journey of life with me. Tag me on Instagram @live_fierce_fitness or Facebook (@live_fierce_fitness or @Natalie.Senyk)