Time to Prioritise Health over Beauty.

We live in a world that sends us all sorts of messages about the ‘perfect’ body. Truth is, there is no such thing. We are constantly receiving image-related messages, both within the media and our surrounding environments, indicating what society views as ‘beautiful’. It is not surprising then, that instead of embracing and celebrating diversity in all body types, we end up focusing on what can be dangerous and often physically unattainable perfection. Given that most images in everyday media are computer-manipulated to create completely unrealistic bodies, it is no wonder more and more people are turning to cosmetic surgery to get the body the media portrays. And since the images created are artificial in the first place, it follows that no one can attain this body through natural or healthy means.

So What’s Body Image?
Body image refers to how you see yourself, how you feel about the way you look and how you think others perceive you. The reality is that we come in all different shapes and sizes. It is unrealistic to represent only one body type as beautiful. Unfortunately there is a whole lot of shame, guilt and disappointment around our bodies today.

Time to Embrace.
This week I am thrilled to be hosting a cinema screening of one of the most important documentaries of 2016 ‘Embrace.’ The documentary is the brainchild of Body Image Movement founder Taryn Brumfitt. From body loather to body lover, Taryn has set her sights on creating global change in the way people feel about their bodies by sharing not only her journey, but also that of inspiring and motivational people from across the globe. https://fan-force.com/screenings/embrace-roseville-cinemas-nsw/ I am seriously passionate about helping to share this important message and get people questioning and accepting the current norm.

Enough.
We are enough. We are not broken. We do not need to be fixed. We need to stop stigmatizing bodies and calling them too fat, too short, too old, too tall. The truth is we come in a variety of shapes and sizes and our diversity is something to be celebrated.

SO WHAT CAN WE DO?

1. Question Messages in the Media.
We need to look and think critically about the unrealistic ways the media portrays girls and women. We should be questioning and challenging western society’s narrow beauty ideal. So many pictures are photo-shopped to the point where those body shapes are impossible to achieve. It is not real life. We shouldn’t be comparing ourselves to the unrealistic images in the media.

2. Give your Body some Love.
Focus on our positive qualities, skills and talents and what our bodies can do rather than on how we look. Perhaps consider all the different aspects that make up a person; personality, skills and outlook on life! The body is amazing. Appreciating and respecting all the things it can do will help you to feel more positive about it.

3. Think Critically.
Become a critical viewer of social and media messages.  Pay attention to images or attitudes that make you feel bad about yourself or your body. Do you really need that in your life? Try to stick to media that doesn’t make you feel ugly and unworthy.

4. Rock your own Style.
Wear clothes that are comfortable and make you feel good about your body.  Work with your body, not against it. When you feel like your clothing suits you, you’ll feel a lot happier and confident in yourself.

5. Don’t be Negative.
Accept other people’s body sizes and shapes. There is no right or wrong when it comes to body shape or appearance. People are more than numbers on a scale. Every person is a unique individual with admirable talents, skills, and abilities. Healthy bodies come in all shapes and sizes. We should be celebrating our individuality and diversity.

6. Don’t Diet.
Instead of weighing food, obsessing over it, fantasising about it, just eat what makes you feel healthy and gives you plenty of energy to achieve what you want in your life. Try to eat healthy and in moderation. Focus on how different foods make you feel. You’ll start noticing which ones make you feel bloated and lethargic, and which ones make you feel energetic and vibrant. Don’t get caught up in fad diets which inevitably end up backfiring, and result in you putting on more weight than you started with.

All this obsession is not only time consuming, it’s a waste of time. Truth is, healthy bodies come in all shapes and sizes. We need to change the rules and the way we think. It is time to celebrate diversity, pursue vitality and health through mindful eating and enjoyable movement.

If the way you feel about your body is getting you down or if you are caught up in the sea of misinformation and confusion; please contact me for some support options. Together we can get you thriving, flourishing and enjoying life.  http://www.chasingsunrise.com.au/contact/

Managing Life Overload.

Last week I was invited to speak about ‘Life Overload’ and offer some suggestions for people around how they can take charge of their health. So I’d like to share with you these five things you can do to help move you from being over it and overwhelmed to feeling empowered, focused, vibrant, healthy and back in control

1. Decide.

A decision to change is not something you just stumble over, it’s something you have to decide you want and commit to. You don’t have to have hit rock bottom, nor do you have to tolerate a ‘merr’ kind of life. So if you have the innate wisdom of wanting more…Decide you want something better. Decide you are worth it. Decide you want a life.

2. Vision.

Get crystal clear on what you want. Without a vision it’s hard to find the motivation to move forward. It’s hard to get excited, be energetic or even enthusiastic if you don’t know where you are headed. Writing a vision can be hugely powerful. I encourage all of my clients to write a statement of intention that is compelling, inviting and appealing where they imagine living their best life. A vision forces you to cut through the fog and overload to give you clarity and simplify what you are trying to achieve.

3. Boundaries.

With the fast pace, busy, demanding life we all lead between work, families, the house, friends, exercise, contributing to society, who has time for boundaries? Well having boundaries is one of the most important things we can do for ourselves towards achieving health, wellness and ultimately happiness. Establish what boundaries you need to set for yourself, communicate them with the people they affect and then of course enforce them. Practice makes perfect.

4. Success. Know what that means for you.

What is YOUR definition of success? Because it’s the only one that really counts. So many of us walk around with the cookie cutter image of success in our mind and not what really matters most. My personal definition of success is not earning tons of money working 12 hour days; but rather being healthy, energised and present with connected relationships. So getting REAL about what’s important to you and pursuing your very own definition of success is key.

5. Put your wellbeing first.

You need to be well. You must look after your health and vitality to live your best life. So how do we do this without feeling like it’s just another thing to do?

Traditional stress management strategies can focus on optimum nutrition, exercise rituals, yoga and meditation. However in real life, health retreats, green juice cleanses and a raw food diet are just not real or practical for highly stressed people who just have to get on with things. Time consuming, idealistic strategies are not only hard to maintain but they can be difficult to even begin.

Busy, stressed and overwhelmed people need real-life solutions.

If you would like to some real-life, no nonsense, practical solutions that will empower you for positive, lasting change – please get in touch. I’d love to help you take charge of your health.

Contact Me

Shopping for Healthy Food made Easy.

You don’t have to shop at the organic food markets, the health-food store or expensive gourmet delis to eat well. There is plenty of variety and healthy food options at your local supermarket. A healthy diet doesn’t need to be complicated or hard. Good quality fresh food is easy to prepare once you learn how, and I believe, with some preparation and some shopping savvy, you can be on the right track to healthy, nourishing food that can be prepared quickly and easily.

Many of my clients are time-poor and the uninspiring weekly food-shop quite easily falls to the bottom of their to-do list. Food is not thought out, meals are not properly prepared, pantries and fridges are not well stocked and so food choice and meal selections end up being whatever is quick and easy…food on the fly! Good nutrition starts with smart choices at the supermarket. The key to success is a well-stocked kitchen, which allows you to whip up a meal on even the busiest of days.

Here are some of my top tips of how to do a healthy grocery shop and be in and out in 30 minutes.

Make a list.
Prepare your shopping list with items that make up your meal plans and stick to it. There is nothing worse than coming home with a couple of missed items. Keep a list handy to jot down any used products that need replacing during the week.

Don’t shop hungry.
Hitting the supermarket hungry is a catastrophe waiting to happen so eat a meal or grab a healthy snack just before. When you’re hungry, there’s a good chance you’ll buy more food than you need. Don’t be tempted by the treats at the checkout. They’re just extra calories you don’t need.

Stick to the outside.
Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the centre aisles where junk foods lurk. Most people need to eat more fruits and vegetables, so start in the produce section of the store. Load up on fresh produce. Choose a rainbow of colourful fruit and vegetables.

Know when to buy organic.
It’s wise to eat organic where possible but it’s a good idea to get clued on ‘The Dirty Dozen’ and ‘The Clean Fifteen.’ It’s a guide put together by the Environmental Working Group to help consumers know when they should buy organic and when it is unnecessary.

Dirty Dozen – 12 Most Contaminated

The Dirty Dozen 
Apples
Celery
Sweet bell peppers
Peaches
Strawberries
Nectarines
Grapes
Spinach
Lettuce
Cucumbers
Blueberries
Potatoes

The Clean 15 – 15 Least Contaminated
Onions
Sweet Corn
Pineapples
Avocado
Cabbage
Sweet peas
Asparagus
Mangoes
Eggplant
Kiwi
Cantaloupe
Sweet potatoes
Grapefruit
Watermelon
Mushrooms

These lists are based on the amount of pesticide residue remaining on fruit and vegetables after they have been washed.  For foods listed on the ‘Dirty Dozen’ – definitely best to choose organic.

Know how to read food labels.
There’s so much information on food packaging that it can be totally confusing. Knowing how to read and interpret labels is your biggest ally in fighting the marketing food claims. Forget what the cartoon, health food claims or jargon says on the front, there are seriously loopholes everywhere and the consumers best interests are not at heart. When you find a packaged food in the supermarket with a long list of ingredients on the label, just put it back on the shelf and look for a simpler version of the food.

Know what the serving size is and the amount of calories, fat, protein, and carbohydrates per serving. If a bag contains 2 servings and you eat the whole bag, you will need to multiply the amount of fat, protein, and carbohydrate by 2. Knowledge is power.

Look for high-quality meat, seafood, and poultry.
The colour is not the best indicator of freshness, so follow your nose. Meats and seafood should smell fresh and clean.

Don’t forget the calcium.
Dairy products will provide your family with calcium. If you don’t want milk, then look for other calcium-rich foods such as green leafy vegetables or dairy alternatives.

Choose healthier grains.
Bread, rice, and cereals are a staple in most people’s diets. Choose whole grains whenever possible. At least half your grains should be whole grains; that means things like whole wheat bread and pasta, tortillas, oatmeal, popcorn, whole grain cereal and brown rice.

With a little guidance, healthy choices are easy to find in any supermarket. I offer ‘Healthy Food Shopping Tours,’ so if you are confused on what to  buy, how to interpret food labels and what options are best, let me help you identify healthy choices for yourself and your family. Take back control of your health. http://www.chasingsunrise.com.au/contact/

 

 

 

Is Self-Sabotage Hurting Your Health?

Ever heard the expression “you are your own worst enemy”. Of course you have. In fact I’m sure it rings true for most of us. How many times have we acted against our self-interest then asked ourselves why the hell did we do that? Why did we say that to a loved one? Why did we procrastinate on that project? Why did we eat the block of chocolate? Why have we stopped doing that one thing that makes us feel great? WHY, WHY, WHY? When we fall victim to our critical voice, we often engage in self-limiting and acts of self-sabotage that ultimately hurts us in our daily lives.

Here are just a few examples of self-sabotage.

  • Repeating unwanted patterns of behaviour;
  • Procrastinating – being distracted by 101 other things – none of which you actually should be doing right now;
  • Lacking motivation as a deadline draws near;
  • Being an impatient, screaming like a banchi parent;
  • Inability to commit to or hold on to long term relationships;
  • Saying you want something then doing things that ensure it doesn’t happen;
  • Eating/drinking/doing things that compromise your health, wellbeing and effectiveness;
  • Making positive changes in your habits only to slip back into old ways;
  • Failure to complete what you start;
  • Finding the perfect job but missing the deadline for submission of the application;
  • Saving money for a holiday then blowing it all on an indulgent spending spree;
  • Achieving happiness or success but behaving in ways that jeopardise it/damage it and ultimately lead to you losing it;
  • Joining a gym but being too busy to go (then feeling hideously guilty about it)

Any of the above sound like you?

I recently fractured my ankle and can’t exercise or drive for the moment so for someone that craves exercise in the outdoors and their independence and freedom this has been ‘difficult’. So having enjoyed my own little pitty party – a combination of tears, irritability and chocolate – I am quite over myself. It is time to dust myself off and pick myself up. Consider the pitty party OVER.

See, ultimately these thoughts, feelings and actions undermine us, especially when we engage in them repeatedly. Our inner saboteur or ‘mean girl’ is activated when strong emotions are surging. A chaos of feelings rise up internally and destructive emotions dominate. These emotions compel us to repeat self-destructive acts, do something that hurts ourselves, or others if we allow ourselves to be controlled by them.

Once you recognise (or are helped to see) ways in which you are self-sabotaging through negative self-talk based on inappropriate beliefs and negative thoughts, you can actively and deliberately monitor these thoughts and, kindly and gently choose to change this inner dialogue to more positive, supportive self-talk. Slowly but surely a healthier, more supportive mindset leads to a joyful sense of freedom and sustainable positive life changes.

You might find the following techniques helpful as part of a deliberate change process;

Expect that there will be Bumps in the Road.

Change isn’t easy. There will always be tough times. Sometimes it can be helpful to brainstorm what might make things hard for you. By then developing a plan for how you might deal with these situations when they arise can often make you more confident in your ability to keep going when the going gets tough.

Don’t View Mistakes as Failures.

Progress rarely comes as a straight line. Sometimes people think one step back means they’ve gone all the way back to square one which can cause them to give up. Recognising that we are human, that we will mess up, stuff up, fall off the horse…and rather than seeing ourselves as a failure we need to harness our energy and focus to create a plan to get us back on track.

Stay Connected to your WHY.

Having a clear vision for your future is motivating and inspiring. A vision is what drives the decisions and actions that bring fulfilment and joy. Once you come up with a vision for your life I believe you need to read it every day. It reminds you of your greater purpose and there is less chance of you being distracted.

Pay Attention to Your Thoughts and Feelings.

When negative feelings come up, stop and bring yourself back into the present moment. I love the following questions posed by author Byron Katie in ‘Loving What Is’. She suggests you ask yourself;

–          Is it true?

–          Can I absolutely know that it is true?

–          How do I react when I think that thought?

–          Who would I be without that thought?

Get Outside.

Stop, take a break, stretch, step outside into the sunshine and fresh air. It can change your perspective and help inspire new ideas and solutions that you hadn’t previously been able to see.

Share your Struggle.

Sometimes being connected and allowing yourself to be vulnerable and share your story can lead to being inspired and supported by others.

So my advice for today. Concentrate on what you want, and enjoy what you already have. Live in the moment, not in fear of what could happen in the future. Think about what’s going right and what’s working and be sure to acknowledge and be thankful for it. If you think in this way, you will attract more of what is working.

I am offering complimentary 20 minute ‘Discovery Sessions’ for the month of September. So if you are stuck and spinning in circles and would like to work towards your ‘best life’ and break free of self-sabotage please contact me. http://www.chasingsunrise.com.au/contact/

 

Meal Planning- why it should be at the top of your ‘To-Do’ list

Are you…too busy, too tired and too stressed to have time to prepare proper meals? I work with lots of busy women just like you.

Meal planning is one of those areas that can really cause stress if it’s not under control.  We all know what it is like to walk into the house after work or after collecting children from school activities and not having a clue about what we are going to make for dinner. Hurry, hurry, rush, rush, scramble, scramble – we end up grabbing something quick and easy that is not necessarily that good for us. Meal planning is one of the easiest things you can do to make your life healthier and better in general, but is one of the first things we neglect when life gets busy.

The good news is that it just takes a little bit of planning ahead of time to get this area of your life under control. Not only will your reduce stress, but you will save money, and make smarter food choices! Planning meals helps you manage your time better and it can turn a hectic week into one that is much less stressful. It can also help you improve your own personal health and the health of your family.

Follow these quick steps to get your meal planning under control:

Make a list of meals.

Get a piece of paper out and make a list of your family’s favourite meals. You’ll be much more likely to succeed at meal planning if everyone likes what’s put on the table or in their lunchbox. I like to look on line or in my recipe books for inspiration and aim to try one new recipe each week (of course some weeks are more successful than others.) This adds to the repertoire and keeps meal times interesting.

Design a menu for the week.

You can make your menus a week at a time, two weeks at a time, or a month at a time…whatever works best for you. I work a week in advance. Grab a blank sheet of paper and choose meals from your lists for each day of the week (breakfasts, lunches, and dinners). Keep in mind if you have certain days of the week that are busier than others…plan easier meals for those days.  Place your menus in a prominent place such as on the fridge so you can see it easily each day.

Make a shopping list.

Do this and you’ll never have to walk the supermarket aisles in a fog again! Take a look at the meals you have on your menus, check out the recipes, then make your grocery list based on what ingredients you need to buy. Don’t forget to check in with what you already have. It’s amazing how many ingredients we already have sitting in our pantry and fridge. If we can incorporate these in our meal plan and only shop for the extra ingredients you need you will save yourself some cash – bonus!

Hit the shops.  

Once you have your list in hand, go shopping! Try and shop mainly in the outside aisles as this is where all the fresh, unprocessed food is stocked. Stick to your list and don’t deviate. Come home, put your groceries away and pat yourself on the back. You are well prepared for the coming week.

Prepare meals.

By setting aside a small amount of time to prepare food for the coming week you are off to a good start. For me, a bit of time out on a Sunday helps set me up for the week ahead. You could cut up a whole lot of raw vegetables like celery, capsicum and carrot for healthy accessible snacks. You might like to prepare a batch of soup and possibly even a casserole. You could get the kids involved in making some homemade muffins or a loaf. Many things will keep in the fridge for at least a week, especially when packed in the appropriate containers.

I know this seems simplistic, but it really doesn’t need to be hard. Follow these easy steps, and you will be well on your way to being organised in this area of your life!

Let’s recap:

–          Meal planning is one of the best ways to make smarter food choices.

–          Preparing meals ahead of time saves time, money, headaches, calories.

–          Pick a few recipes and go grocery shopping with a list.

–          Keep healthy snacks on hand for when you aren’t able to eat a meal.

–          Have some meals pre-prepared in the fridge or freezer for those weeks when life gets in the way.

So could you benefit from an injection of order into your crazy, busy life? I can help you with a healthy pantry overhaul, help you with meal plans, food preparation and recipe suggestions. I can even take you on a shopping tour and teach you how to interpret food labels and make smarter food choices for you and your family. If this is something you would like to know more about, don’t hesitate to contact me. Together, we can get you back on track.

http://www.chasingsunrise.com.au/contact/

Why Diets Don’t Work.

This might seem a pretty harsh statement, but dieting just doesn’t work. In-fact it can do more harm than good. This might be hard to hear, particularly when you might have been hoping for a ‘quick fix,’ desperate to achieve rapid weight loss and fit into those skinny jeans!

There are so many conflicting messages about food; what we should eat, what we shouldn’t and it is easy to feel confused and overwhelmed. We know we need to eat fresh and nutritious ingredients, we know we should eat often, avoid sugar and processed foods and drink plenty of water. But every day there seems to be a new health food, miracle ingredient or superfood breakthrough that makes us wonder if we should give it a try…just in case!

Let’s Take a Look at What’s Out There.

Paleo Diet.

This diet essentially excludes all grains, starchy vegetables and dairy. Its premise is that we should eat like cave men did and not eat any processed food. This high-protein diet will supply you with essential fatty acids, dietary fibre, antioxidants and important vitamins and minerals. However why give up wonderfully nutritious foods such as beans, quinoa, wholegrain bread and yoghurt? It is restrictive and cuts out some major food groups, so it may be difficult to maintain long term for the average person.

Sugar-Free Diet.

This diet involves removing all sugar from the diet including fructose sugar found in fruits, some starchy vegetables and honey. Not only can this diet be hard to maintain, but by removing fruit from the diet altogether reduces our vitamin and mineral intake and can increase the development of constipation. A more balanced approach which is less extreme is where we cut out fruit juices, refined sugars and processed food from our diets. This is a positive step towards good health.

Low-Carb Diet.

In more recent times carbs have got a really bad rap. A low-carb or no-carb diet involves eating high amounts of protein and cutting out carbohydrates. This diet will often result in short term weight loss. However, our bodies need a certain amount of complex carbohydrates to function properly. Diets that are too low in carbohydrates can leave you feeling fatigued and moody. This happens because carbohydrates are the body’s preferred form of fuel needed for immediate energy (particularly for the nervous system). Additionally, carbohydrates stimulate the production of the neurotransmitter serotonin, which helps boost mood. A healthy eating plan includes balanced amounts of protein, fat and carbohydrates in a portion controlled manner to ensure no major food group is eliminated and health is not put at risk.

5:2 Diet.

This involves eating whatever you choose, followed by two days of fasting (reducing your kilojoule intake dramatically to 2090KJ for women and 2500 for men) Intermittent fasting can be quite a natural way to eat for some people, however this way of eating teaches us nothing about how to eat a healthy, balanced diet, not to mention fasting for two out of seven days in the week!

Shake Diet.

This diet involves replacing one or more meals with a low-calorie, high protein shake. Although this diet will result in short-term weight loss, it is not sustainable and in the long-term can quickly result in regaining lost weight once normal eating resumes.

Alkaline Diet.

This involves eating a lot of alkaline-promoting foods such as fruit, vegetables, soy beans and lentils, and avoiding acid-causing food. Acidity has been attributed to the development of some chronic diseases. Acidic foods include dairy, eggs, meat, grains and some fruit and vegetables. The issue with this diet is that it excludes major food groups and restricts a lot of protein rich foods that help us stay fuller for longer and balances our blood sugar levels.

Calorie Counting.

This diet is dramatically reducing calorie intake. Whilst I’m all for cutting out empty calories from high sugar and processed food, it’s important to keep in mind that our body needs a certain number of calories each day just to maintain normal metabolic functioning. Every system in our body require calories to work properly. If you drastically cut calories (as people often do when they diet) your body thinks it’s starving and slows your metabolism because it’s trying to conserve energy. Then, as you return to your old eating habits which you inevitably do because eating like a bird is not sustainable, the weight can quickly pile back on.

Why Dieting Fails.

There are so many fad diets out there that report amazing results, but these claims are usually quite misleading. The main problem with diets is that many simply don’t work long-term. People on fad diets often find that they achieve some immediate weight loss but can’t stick with the diet for a long period of time. This is likely due to the fact that many diets aren’t realistic, are too restrictive, too costly, too complicated, or too inconvenient to maintain. Whilst there is no one type of diet that suits everyone, the best diet is the one you are not on.

We need to reconsider the way we think about food. Rather than thinking about temporarily going on some hot new diet to shed excess weight or achieve some other aspect of wellness, we should be thinking about making achievable, realistic changes that we can sustain for a lifetime.

Help is here!

So the first step towards permanent healthy weight, somewhat ironically, is to lose the diet and the diet mindset. Instead, think about a healthy eating plan that you could live with and enjoy for life.

If you would like some help creating an eating plan that works for you and is both sustainable and enjoyable please reach out. I would love to help work towards a healthier you. http://www.chasingsunrise.com.au/contact/

Breathing to Reduce Stress

Ever felt tense, anxious, frazzled or overwhelmed? Never underestimate the power of a slow, deep breath. Deep breathing is when we breathe in air slowly through our nose, fully filling our lungs, then exhale slowly through our mouths. It is a great way to reduce tension and relieve stress. It can help us feel calm and focussed. It can be life-changing!

What’s Happening to Me.

Nervous, overwhelmed, panicked? We’ve all been there…sweaty palms, tight chest, pounding heart and shallow breathing. It’s awful. Our stress and anxiety nervous system is called the ‘Sympathetic Nervous System’ and it is activated by shallow breathing. When we take small, sharp breaths our body thinks we are in a state of alarm. The result is an elevation in heart rate, our blood pressure increases, it triggers the release of nasty stress hormones including cortisol and adrenalin which all combine to make us feel anxious and uptight.

Fortunately there is a way to switch off the ‘fight or flight’ mechanism in our body. We have the power to deliberately change our own breathing. Studies show that slow, controlled breathing can help us manage stress. Our ‘De-stress’ nervous system, the ‘Parasympathetic Nervous System’, is effectively able to be activated by deep breathing, triggering a relaxation response and as a result we feel calmer, less anxious and more focussed.

Deep breathing is one of the best ways to lower stress in the body. When we breathe deeply, it sends a message to our brain to calm down. The brain then sends this message to our body. The things that happen when we feel stressed like an increased heart rate, fast shallow breathing, a tight chest and high blood pressure all decrease as we breathe deeply to relax.

When.

Breathing exercises are an ideal way to relieve stress. They can be done anywhere at any time like on the bus on the way to work, before picking children up from school, when stuck in traffic or before a work presentation. The fact that it is simple, free, accessible and can be performed by just about anyone, anywhere is a total bonus!

How.

Here is how basic deep, controlled breathing works:

  1. Sit, stand or lie in a comfortable position.
  2. Slowly inhale through your nose for four seconds, fully filling your lungs.
  3. Pause or hold the breath for two seconds.
  4. Release the breath slowly, counting to six as you exhale from your mouth.
  5. Repeat the sequence several times. That’s it!

Learning deep breathing is one of the kindest things we can do for ourselves. It can also have a profound effect on our health and the way we manage stress. So next time you are feeling anxious, stressed, fatigued or just need a little more focus give it a try.

Need Support?

If you are feeling overburdened, overwhelmed and overloaded with life and the desire to change is lurking… don’t hesitate to contact me for some simple, effective stress management techniques that will help bring some more calm, focus and fulfilment to your daily life.

http://www.chasingsunrise.com.au/contact/

Find your ‘Dream Team’ for Better Health.

All of us need a good support network and our lives are made all the better by having people to help us out when we need it. When we decide and are committed to change it is vital to have the right people around us to encourage, support and celebrate our success. This is what I like to call a ‘Dream Team’ – they are people who genuinely care and want the best for us. These people want to see us achieve our goals and fulfil our potential.

Whilst some people lift, nurture and encourage us, others can have the opposite effect. They are the people who might shoot down our idea, lead us astray, appear uninterested or are just plain unsupportive. They are the people that want you to keep drinking with them, putting on weight with them, being stressed along side them… they will sabotage your efforts because it is uncomfortable for them to see you step up. For you to succeed shines a light on their own insecurities.

Choose Carefully.

Our wellbeing is certainly influenced by those around us so it is important for us to surround ourselves with a team of people that cultivate healthy and positive behaviour. If we can keep this in mind we can have greater insights into the quality of our interactions and their energetic effect on us. We need to choose our team carefully – as they will help us strive or wilt.

I encourage all my clients to choose a ‘Dream Team’. In my experience they are crucial in supporting a person achieve positive and lasting change. Our team inspire us to be a better person, can provide us with motivation to achieve our goals, empower us to make changes, hold us accountable and are happy for our success.

Who Makes Up a Dream Team?

Positive people that enrich our lives. They might be:

–          Family members

–          Friends

–          Co-workers

–          Mentor/Coach

These people see the potential in you, even when you are having trouble yourself.

My Team.

I am fortunate to have a large network of family and friends around me. Having said that there are only a few I would consider make up my ‘Dream Team’. My team inspire me, challenge me, love me, support me and absolutely want the best for me. They are people I can call on to talk through a problem, to gain perspective, get balance or reassurance. They are my own little cheer squad and I am immensely grateful for them in my life. On the flipside there are those that can leave me feeling flat and frustrated after interactions. They are the takers, they lack personal awareness and are egocentric. I have learned over time to manage my interactions with them.

How to Engage Your Team.

Tell people they are part of your team, allow yourself to be vulnerable, share your dreams, goals and desires. In many cases it might be helpful to tell your team what support you need. Don’t expect them to necessarily know unless you are specific. Our journey to wellness can be made so much better by having people to be strong when we are weak and offer perspective when we feel lost.

I would challenge you to have the courage to ask for support, to acknowledge that we are stronger when we to lean in. Surround yourself with people who are going to cultivate this new, healthy, positive change you want.

Don’t hesitate to contact me if you need some help with gaining the right support to become your own best version of self. I would love to be part of your team. http://www.chasingsunrise.com.au/contact/

More Time For Me

We all need ‘me time’ no matter how busy we are. In fact the busier we are, the more conscious we need to be about the space we are creating for ourselves. We lead full-on, busy lives and the one thing we never seem to have is time for ourselves. Finding as little as 10-20 minutes a day of uninterrupted ‘me time’ can seem like an impossible task right?

Our lives are so over scheduled that sometimes life can feel like one long to-do list. Let’s face it once you’ve raced off to work, dropped kids to childcare or sport or music and then made a meal and everything else that goes along with running a house, there doesn’t seem to be much time left over for anything else – least of all you! Lack of time for ourselves often leads to us feeling tired, frustrated, overwhelmed and off balance.

When we take time for ourselves to do the things that we enjoy, we end up happier, healthier and feeling much better. ‘Me time’ allows us to de-stress, unwind and rejuvenate. Taking time for ourselves allows us to renew, heal, and create reserves of energy and peace. So it’s about time we get okay with taking some time out. We need to be a bit kinder to ourselves for the sake of our sanity.

Whilst wearing the many hats of mother, wife, daughter, aunt, sister, coach, colleague and friend, I have learnt that I need to really value my own needs. This for me may take the form of meditation, a run or a relaxing bath. By practising this self-care as a ritual in my day it ensures that I have what is required to give my best to the people in my life.

What is ‘me time’?

So what is ‘me time’? Well it’s NOT doing chores or clearing emails! It means different things to different people. It could be reading a book, having a cup of tea in the sunshine, a dinner out with friends, trying a new recipe, a yoga class, a walk, a massage or even some quiet, still breathing – anything that makes you feel good and that you enjoy.

Prioritise yourself.

If you are used to putting others first it’s hard to prioritise yourself, and not feel guilty about it. Consider an aeroplane when we are told to put on our oxygen masks first before attending to others. The idea clashes with our instinct right? What does it really mean? Simply put: If you don’t put your mask on first, you won’t be there for all those other people when they need you. You will be unconscious.

The same applies to us. Our natural tendency is to do for others, because we are caring, loving, nurturing, responsible, supportive and competent people. However, just like the oxygen mask, we need to take care of ourselves so we can effectively take care of the people we love.

It’s good for you.

Taking some ‘me time’ is vital in protecting our physical, mental and emotional health. Taking a little time refreshes and reenergizes us. It allows us to think more clearly and make better decisions. Other benefits can include sleeping better and reduced irritability, anxiety, fatigue, stress and sickness. And when we do this, we come back to our responsibilities with greater focus, commitment and enjoyment.

How to make ‘me-time’ actually happen.

It can be quite a challenge to find time for ourselves. Unless you plan it – ‘me time’ can easily fall off the to-do list.

  • Commitment to self.
    Getting over that ‘me time’ is selfish and that in fact it’s a necessary dimension of self-care is the first step. When we are tired, stressed and pulled in too many directions, it is impossible to give our best to all that we must accomplish.
  • Discover what is wasting time.
    Do you check your emails constantly? Answer personal calls in the middle of a work-day? Spend time mindlessly scrolling through social media? If this sounds like you, perhaps it’s time to prioritise your responsibilities and gain more time that way.
  • Learn to say “no”.
    Practise makes perfect but it is okay to say no to things that you don’t really want to do, need to do and don’t value.
  • Plan for it.
    Unless you plan for it, in our very busy, over committed lives it is likely to fall of the ‘to do’ list. We have to be pro-active about fitting it in. Schedule it like you would an appointment or a meeting.
  • Commit to a minimum of 10 – 20 minutes a day.
    Do something (or nothing) that you enjoy and that allows you to let go of responsibility.
  • Create a daily ritual.
    This might be a bath, going for an evening walk or getting up early to meditate or have a quiet cup of tea alone. Build it into your day and make it something you look forward to.

No matter what ‘me time’ means for you, it shouldn’t be at the bottom of your to-do list. Creating room for down time is something we should be doing to stay healthy and happy. Exercise, nutritious food and plenty of sleep are vital for good health, but ‘me-time’ is another essential.

So what can you do today to improve your self-care?

Don’t hesitate to contact me if you would like to learn more about how I can help you find more ‘me-time’. I work with clients just like you to improve their wellness with simple strategies and routines to regain clarity and control, find balance in their day and develop healthy habits towards experiencing a more fulfilling life.

Contact Me

Switch Off Your Phone And Connect. Life Is Happening Now.

Checking our phones constantly is becoming like an obsession. 

I’m sure some, including myself, can say they are guilty of the daily and senseless swiping and clicking and ‘liking.’ The need to post and share our lives, along with reading the updates of others, is a bizarre attachment we have and it is gaining momentum at a serious rate. Most importantly it is hurting our relationships and is devaluing what it means to be in the here and now. It’s time to switch off our phones and look up!

True stories.

I met a girlfriend for coffee recently and as soon as she sat down she put her phone on the table – I had guessed she was expecting an important call…apparently not! She proceeded to ‘check’ it at every beep or ring. Just me or is that rude? She’d glance at the screen, read the text, text back a response and then attempt to recommence our fragmented conversation. I left feeling deflated and disappointed at our lack of connection.

This morning at my daughters swimming lesson, I sat bemused as I watched the majority of parents spend the entire class with their heads in their phones. Their little persons face would look up expectantly for praise from time to time – nope, no, nothing…too busy!

My husband and I were out at dinner last week and I noticed a gaggle of laughter and delight as a group of young women gathered for a ladies night.  Anyhow, about an hour into the evening one of them asked the waiter to take a photo of the group. Every single one of them, from then on had their face in their phone. I am guessing they were filtering, framing and making the shot look perfect before uploading to social. To sit and watch the demise of this exchange was pretty sad.

We are not connecting.

See the thing is as we move in and out of paying attention, our conversations become light, losing much of its authentic possibility. Even as we claim to ‘connect’ more than ever before via text, e-mail and social media, we don’t really listen intently any more amid the constant interruption. Whether we’re texting with others who are not present, scanning the Internet or enjoying the instant gratification of Facebook likes, many of us now routinely interrupt face time with loved ones to scratch the itch of online distraction.

Of course, mobile technology does play an incredibly important role in all modern jobs (and life). Whether it’s checking in via email in the evening, while you’re on the move, or connecting with someone far away, smartphones enable us to plug in conveniently and efficiently. However there is a very real flipside. Our preoccupation with our phones encroaches on our time spent deepening relationships, connecting, seeing, listening reflecting and actually being in the moment.

Facts.

A Nielsen study in 2013 found that 82 percent of Australians spend an average of 23.3 hours online each week – up from 2003 study where 73 percent of people spent an average of 6.7 hours online. That is an enormous chunk of time we have our face in a phone or device.

So how badly do you depend on your phone?

  • Do you sleep with your phone beside your bed and check it as soon as you wake up?
  • Are you likely to post something on social media and check for ‘likes’ 5 minutes later?
  • Do you check emails or text in traffic?
  • Do you review and respond to each incoming message, alert or beep?
  • Do you have distracted conversations with family members?

Here are a few basic ideas around doing a digital detox.

  • Turn off all your devices at a defined time each day say 9pm and have one day each week without access.
  • Keep your phone in a glove box when you are driving or on silent or in your bag if you are socialising with friends.
  • Get off line at least 1 hour prior to going to bed. Looking at your screen can reduce melatonin levels affecting your quality of sleep.
  • Don’t have your phone in the bedroom or with you during meal times.
  • When you are with your family and friends, as much as possible avoid accessing your technology – it’s not good manners.

So it turns out life is happening right now!

Without our phones to distract, we can experience moments. When we are freed up to take notice…there is a real beauty in noticing life. The benefits of real-time, face-to-face conversation – phones off the table – can’t be understated. The shortlist of what it fosters includes empathy, trust and respect, discovery, patience, gratitude, mindfulness and connection.

Am I willing to step back from technology and social media, and engage fully with the life in front of me instead? Well, let me just upload this blog to the internet, update my Facebook, check my Instagram, and I’ll get right back to you! Ha…you know what, I’m going to manage ‘it’ and not let ‘it’ manage me.

I am a Health and Wellness Consultant. I provide health and lifestyle solutions for busy women. Please contact me if you’d like to understand more about how I can empower you to gain more time, achieve greater balance, form healthy habits and feel like you are more aligned with your true self.

http://www.chasingsunrise.com.au/work-with-me/