HOW TO RESET & RE-CREATE POSITIVE HABITS 💗💫😌

Something about Winter just says ‘let go’. Let go of repetitive routines, rigid restrictions, and inhibitions….for the most part. 

So, how do we bounce back from a Winter of yolo? 🤷🏼‍♀️

First, don’t dwell on it. It’s important to kick back every now and then and let loose. It’s good for our mind, body, and soul! The most important part is not giving up on our long terms goals but knowing how to get back on track, which is exactly what I am going to teach you how to do in this blog. 


Altering A Bad Habit ✅

It takes at least 21 days to create or change a habit and we all know that kicking a habit cold turkey is darn tough. Your habits may play a part in your routine or possibly be filling a void in your life. If we rid it completely, you can be left feeling anxious, empty and unsatisfied. Instead of deleting the habit from your repertoire, I encourage you to find a healthy alternative.

For example: If you know that post-dinner you always crave something sweet, instead of walking into the kitchen to grab your usual guilt enhancing dessert, opt for making a naturally sweet, caffeine-free tea. You’re still satisfying the late night sweet tooth but in a much more goal supporting way.

Nutrition 🍏🍉🥒

Supplying our bodies with the right nutrients provides the energy and focus we need to execute our goals.

So what does that look like?

The essential part of any clean diet is eating real foods. This means cutting out packaged and processed items. This also includes refined sugar. The easiest way to set up your meals is by ensuring your plate consist of 50% vegetables and greens, leaving the other half for fat, protein, and complex carbohydrates.

The world’s best appetite suppressant is real food. Our bodies are smart. When you give it the nutrients it needs, it has little reason to ask for more.

Preparation - The key to success! 📝

‘I was doing great until…… my friends birthday, a work event...’

We’ve heard it all before. When the hangry clock strikes, anything, and everything becomes fair game.

Do yourself a favor and avoid this leap backward by putting aside an hour or two each week to set yourself up for success. This may seem like a lot but ask yourself, how much time do you spend watching TV? On social media? 

Believe me, if you’re serious about reaching your goals, you can find the time to prepare your meals.

Make your prep time enjoyable by pouring yourself a tasty cup of tea or kombucha, put on some tunes or a podcast and get to it! Schedule your prep time each week as if it were an important business meeting. Take it seriously, look forward to it as you are one step closer to reaching your goals. 

Sweat, Sleep and Staying Positive 💦😴😄

The trifecta when it comes to living your healthiest, happiest life. We all know the importance of getting a good sweat on. It supports the body’s natural detoxification process, increase serotonin (our happy hormone), increases energy and metabolism, and is crucial for maintaining strong bones especially as we age.

Often, we don’t take our sleep as seriously. Sleep is just as important as it is our body’s chance to rest, replenish, rebuild, and digest. We work hard all day to stay on top of our eating habits, to get a solid workout in, and to stay hydrated but it’s when we sleep where all the hard work comes into play.

To ensure you’re getting the most out of your sleep time refrain from blue lights at least half an hour before bed. This means reducing computer, phone and TV time as you approach bed curfew. Opt for reading a book, writing in your journal, yoga or meditating.

The other piece of our wellness trifecta is staying positive. More and more studies are being released showcasing the power our mental state has over our wellbeing and physical appearance.

Our minds create matter 🙂🙃

For example, if we look in the mirror every day and tell ourselves ‘You are fat.’ It sounds crazy but our body listens and if we keep telling ourselves we’re fat, then we will stay fat. Versus looking in the mirror each day and saying ‘I am beautiful and my hard work is paying off’. You will start to notice changes in your body that support your efforts. 

A little reminder goes a long way 📆⏰

Your goals, intentions, and motivations are set until…. 

You’re a busy human, (in this day and age we all are!) and we need little reminders of what it is we’re after. 


Most importantly, take it one day at a time. You are worth the effort, the hard work, and you have every right to live your best life right now.

Jaime 💕💕💕

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6 Ways To Actually Improve Your Mental Health 😊💫💜 Part II

Supporting Each Other 👫👬👭

As the old saying goes, problem shared is a problem halved. And while that may not be 100% accurate in all cases, having support is key, especially when tackling issues like mental health.

Having support and providing support those around us can have a huge impact. The smallest gesture could make a difference for someone, without you even realising it. Everyone is going through something, so by opening up lines of communication and having a ‘safe’ non judgemental support network is important for all of us.

How?

RECOGNISE PEOPLE’S BEHAVIOUR AND BE AWARE OF SUBTLE CHANGES 😂😅😪😥

Knowing someone well or seeing them regularly means that you will have a good sense of how they ‘normally’ behave. Look out for any subtle changes, for example: withdrawal, self-depreciation or even a change in the way that they are dressing or eating. Not all changes appear negative though, some people swing the other way and become increasingly extroverted in their behaviour. So don’t assume that if they’re acting happy that they actually are. Tragically, some people who appear the most upbeat are the ones suffering.

You don’t need to scrutinise to notice if they’re not acting like themselves.

MAKE YOURSELF AVAILABLE AND APPROACHABLE ❤️👌✔️

If you’re ‘too busy’ or rushing through conversations people may not feel comfortable coming to you to talk. Create opportunities for people to reach or chat to you if they need to. By not over scheduling yourself or allowing people to see that you’re happy take the time (or will schedule some) to talk, they’re more likely to approach you or take an opportunity to begin a conversation.

We all have important ‘things’ to do but remember, tasks are never as important as people.

BE PRESENT AND IN THE MOMENT 🙌😚💛

If you’re having a conversation with someone or even sharing some time, be present. If your mind is elsewhere you won’t be the support you may think you are. You need to be present to be supportive, not just physically but mentally and emotionally too.

LISTEN 🤐💆‍♀️🗣️

A simple as that… just listen. Don’t judge, don’t try to steer the conversation, don’t try to ‘fix’ every problem and don’t relate everything back to yourself. Being heard is incredibly powerful.

FOLLOW UP 😎💌💭

Check in and follow up. Your support doesn’t need to end with the conversation. Take a moment every now and then to check in, especially if someone has shared with you. A quick text, invitation for coffee or call shows your ongoing support and that you genuinely care.

How do you nurture your mental well being?

And if you’re one of the many people suffering or going through a tough time, please speak with someone. Please. You may not feel like it will help, but it will xox

R U OK , Lifeline, Beyond Blue are great resources if you need support. 💖💖💖

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6 Ways to Actually Improve Your Mental Health 💞 Part I

1. Get Outside 🌿🌍☀️

Spending time outdoors is shown to improve your overall health and wellbeing. Getting outside boosts your mood and immune system, reduces stress and anxiety and, as a bonus, encourages physical activity.

2. Exercise Regularly 🏋️‍♀️💪🖤

Moving your body and exercising regularly does wonders for your mental wellbeing. With a range of benefits such as; getting those happy hormones pumping, increasing focus and concentration, regulating breathing, boosting energy and motivation and improving sleep quality. Exercising also helps you build self-esteem, resilience and confidence as you build a strong body. You also increase your opportunities for social interaction. Whether that be your new bootcamp buddy or the person you wave at every morning on your run - every little connection is good for you.

3. Learn to say "no" to things that don't work for you and create boundaries ✖️✖️✖️

It's natural to want to help and care for everyone around you. Its a lovely quality, as long as its not to the detriment of your own health or stress levels. Saying "no" is not a negative so you shouldn't feel badly about it. Its just about setting boundaries and being honest. Whether you say no to more work when you're already at capacity or are telling your friend/family/partner/child that you need a little quiet time rather than going alone with whatever activity they want to do, saying no enables you to set boundaries and control your capacity.

4. Realise that some stress is good stress 🤗🤓💜

When we hear "stress" we immediately jump to the negative, but some stress is actually good for us. The trick is being able to recognise the difference and respond in the healthiest way. Good stress is the kind of stress that helps you learn, grow and develop. Like getting out of your comfort zone or pushing yourself to achieve something new. Studies show that this kind of "anxiety" can actually help you perform better. When you begin to feel stressed, take a breath and think about the cause. Are you feeling nervous about something new or being pushed out of your comfort zone? Nervousness is temporary and attached to an event or something challenging that will pass. The uncomfortable feeling will go away once the "event" has occurred. Anxiety is felt daily and can be attached to something that may seem irrational.

5. Practice gratitude and mindfulness 💫💕🍃

Gratitude and mindfulness are a great way to put things into perspective and to take some time to "reset" so you're able to think more clearly. These practices also help you to slow down, recognise and appreciate all of the great things in your life which we can easily overlook when we're under pressure. Studies have shown that groups practicing gratitude and mindfulness report having significantly better mental health.

6. Talk to people you can trust 😘👫🙏
Whether you need advice, to vent or to just have a great big belly laugh about a crazy situation, having people you can talk to openly, honestly and without judgement is important. Often, the simple act of saying something out loud helps to rationalise it and give you a sense of relief for getting it off your chest. Its also great to be a support to your loved ones in times of need too...

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HOW TO MOVE FORWARD POST CHRISTMAS BREAK?

So Christmas & New Years has been and gone. Now is the perfect opportunity to start the New Year right and chase those goals. Start being proactive about what you want to achieve for 2018 NOW and pick up the pieces right away after Christmas!

So you have the will, but don’t have the way? Here’s our top tips to get you started? …...

1. Goal setting

Set yourself some new goals for 2018 - Whether it be wanting to shed those unwanted Christmas kilos, fitting into a new dress size or just aiming to feel good and happy within yourself -  short and long term goals are a great way to keep you on track, and the feeling of ticking them off as you achieve them is even better! Write them down, save notes in your planner and remind yourself periodically of your goals. Make yourself accountable and assess your progress, ask yourself if your goals are realistic and assess any changes need to be made in order to help the process.

2. Find your motivation
Find your motivation by recognising what works for you! How someone else achieves their goals particularly when it comes to weight-loss will not necessarily work for you!
Think about what you have or haven’t already tried - did it work for you? - if not, why are you here now? What can YOU do to make it work this time?! Find a plan that is suited to you, fits in with your lifestyle and is maintainable. Don’t set yourself up to fail by going all guns-blazing, following restrictive diets and burning out after a short period of time. BALANCE is key!


Make sure you follow reliable sources, ones with a vision you agree with whether it be diet, exercise or your mental well being.

3. Remove anything that will hinder your progress
Rid your pantry of those tempting Christmas foods! The remains of Christmas usually linger in the fridge calling your name every time you open the fridge door - pavlova, pudding, chocolates and heavy meats are always tempting when they’re right under your nose! Remove any of those temptation you have over indulged in over the festive season so you can start a fresh slate. At some point in time we are all guilty of saying ‘Diet starts tomorrow’, ‘I can’t let it go to waste’, ‘I’ve already ruined my diet may as-well wait until the new year’, and then you find yourself in 2 months time still in the same position. The best thing you can do for yourself is START NOW. If the food isn’t there, you won’t be inclined to eat it and this will help your BALANCE! This comes hand in hand with our below tip...

4. Update your shopping list
One of the most effective things you can do for yourself preparing to dive into your new goals, is to update your shopping list. Christmas has been and gone, now it is time to restock and refuel yourself with those ‘feel good’ foods to get you back on track. Write a list of foods that are going to help you get closer towards your goals, and start making a plan (just make sure you don’t shop on an empty stomach). Organise your food in a way that will work for you - whether that be meal prepping and planning, organising your fridge, tracking your food, creating healthy meals with your partner or for your family, or just simply being mindful of your food choices throughout the day. If you don’t have tempting foods in the fridge and in the cupboard then you can’t eat them!

5. Pack your food
Are you always buying your lunch at work? Do you often find that you are rushed and haven’t organised anything to take to work - which leaves you opting for that take out shop on the corner, living off coffee and minimal nutritious food throughout the day.
Try setting your alarm 5 minutes earlier to throw in that yoghurt, fruit or fresh salad to snack on while you are at work. Adding 10 minutes into your night time routine by preparing tomorrow’s lunch, is another way to ensure you are making mindful food choices throughout the day, and will also save you a dollar or two!

6. Be prepared for obstacles
Like any plan, there will always be a challenge, obstacle or hurdle you will need to overcome at some point. Have plans set in place for when you fall off the wagon to prevent you from throwing in the towel. Allow yourself to understand that you may mistakes, but be sure to recognise when you are making these mistakes and prevent them from occurring again. Ask yourself why you let yourself slip, recognise why it happened, and most importantly make yourself a priority! Make sure you are surrounded by people who are going to support your goals and only want the best for you. Make notes of your progress and assess any necessary change, keep a diary, track your food, do what works for you and what you need to do to be accountable!

7. Get moving!
Regular exercise is one of the best things you can do for your health! Physical activity can help maintain weight control, manage health and disease, improve mental well-being and boost your energy levels. Find an activity that works for you, whether it is booking in regular personal training sessions, joining bootcamp, hitting the gym with your headphones in and zoning out, walking with a friend, playing a sport or organising activities with your children - get yourself moving!

8. Aim for 8 hours sleep per night
Adequate sleep is key for a healthy lifestyle. Getting enough sleep can have positive health benefits including improving your mental health and well-being, improving your memory and help with maintenance of healthy weight through the healthy balance of hormones during your sleep cycle. GET SNOOZING!

9. Drink plenty of water
Aim for at-least 2L of water per day at minimum. Drinking plenty of water has so many substantial benefits to our health including maintaining regularity, increasing energy, relieving fatigue, aiding in weight loss and boosting your immune system. Studies have shown that losing as little as 2% of your body’s water content can significantly impair your mental and physical performance. Get yourself a new drink bottle, keep it at your desk, take it in your car wherever you go and stay hydrated!

10. Make yourself a priority!
As previously mentioned, making yourself a priority is one of the most important things you can do for yourself when trying to achieve a goal! It is very easy to get side tracked by friends, events and even provided work lunches, when you are in the middle of chasing your goals. It is very important to make sure you have balance and are not restricting yourself from missing out on social events, however there are a few things you can do in order to have the best of both worlds.
If you know you will be having a morning tea at work with snacks provided - make sure that you have pre-planned the rest of your day with mindful food choices so that you can fit in that extra muffin or biscuits with your tea.
You are also allowed to say NO!  - Your friends are all keen for a night of pizza, chips, choccie or drinks and you are trying your best to stay on track. You are ALLOWED to say no, make your own choices, bring your own food, suggest an alternate restaurant, opt for a salad on the side instead of chips or eat before you go. Do what is best for you! Not what is going to make your friends happy or you feel guilty, make sure you have your own best interest at heart always because at the end of the day they are YOUR choices and YOUR goals to achieve.

Want to get back on track but don’t know where to start with your food & training? Don’t underestimate the value of professional coaching with our team to use your nutrition & exercise as a vehicle for success. You don’t need to be an athlete, train every day or even have a gym membership to see results, quite simply we will devise a plan to hit your targets and maintain a happy, balanced lifestyle.

BRING ON 2018!

Jaime