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/

 

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/

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/

 

How ‘Busy’ is Hurting our Health

busy-women

Women today are struggling to catch their breath. Smart, strong, intelligent women are frantic and overwhelmed with the hectic pace and demands of every-day life. ‘Busy’ is hurting our health.

The modern woman is wearing more hats, juggling more projects, working longer hours and at the same time many continue to fulfil roles as home makers, nurturers, mothers and lovers. Add all of this to an endless list of ‘stuff’ we should be doing like exercising, eating well, having quality time with friends and family, improving ourselves and contributing to our community…there is no wonder we are overwhelmed and exhausted!

Our lives have become so demanding that ‘busy’ and ‘tired’ are just accepted as the norm. We are so caught up in the ‘doing’ that we are not actually just ‘being’, and sadly this is how we are measuring our success. We are pushing, striving, working harder, thinking, planning and rushing. As a result we are losing sight of human moments, connection and our health. For what?

It’s time to get real about what’s important to us and take back control.

‘Busy’ is not something to boast about…Busy’ is making us sick. Fatigue, irritability, insomnia, anxiety, headaches and tension – all conditions related to excessive busyness. It’s time to stop catastrophising our lives, subscribing to the hype and glorifying ‘busy’. It is more important than ever to take great care of ourselves. So how do we do this without feeling like it’s just another thing on our already epic ‘to do’ lists?

Most people will say they just don’t have time. We all have time…the same time. We prioritise what we value most. So saying that you don’t have time is because you don’t value it as a priority. By carving out time (that we all have) for ourselves, we can make huge strides in other aspects for our lives that have previously drained us.

You need to ask yourself; is what you are doing now aligned with what you want for your life? If the answer is no, it’s time to reassess.

Life will always bring us challenges, set-backs, disappointments and occasionally a full blown crisis. But in amongst it all there is joy and happiness to be found. We need to wake-up and be able to enjoy the ordinary and every day, the journey, the being, the authentic, the real.

Exhaustion, stress and busyness lie between what we have and what we want. Reassessing priorities and decluttering our lives is key to creating space to create more, be more, give more, dream more and live more. This is your life. Own it.

Change is not easy, but with the right support it is possible.  Don’t hesitate to contact me if you would like to learn more or find out how we can work together to help you regain control, find balance and develop healthy habits towards experiencing a more fulfilling life.

How Values affect our Wellbeing.

Articulating our values is absolutely key towards getting real about what we want our life to look like. Values are what is most important to us. If we can define our values and then live in alignment with them then we will ultimately feel happier and more fulfilled. Sound a bit heavy? Stay with me…

Values really should determine our priorities. When the things that we do and the way we behave match our values, life is good, we feel satisfied and content. However with the hectic pace, complexities, competing priorities and demands of modern life we are finding we are more and more just getting by and choosing the path of least resistance. This can be a real source of unhappiness. That sick feeling when you know things just don’t sit right – we all know it and it’s not a nice feeling.

This is why making a conscious effort to identify and understand our values is so important. When we are aware of them, honour them and make decisions aligned with them – life is good and a hell of a lot easier.

I took some time out and got ‘real’ on my values about three years ago. A couple of my top values that I am happy to share with you are;

Family and Friends. Having connected, meaningful and authentic relationships with those closest to me is my priority.

Health and Wellness. To be the best version of me in body, mind and spirit is a commitment I make to myself every day.

I know my values inside out and I turn to them when I need to make decisions.

Do you know what your values are?

Can you clearly articulate what is most important to you?

You might like to use the following list of common personal values to help you get started; Aim for a top 5. Really ask yourself and get real on what is most important to you.

Acceptance Determination Health Reliability
Accomplishment Discipline Honesty Religion
Accountability Diversity Independence Respect
Achievement Empathy Integrity Responsibility
Ambition Enjoyment Intelligence Security
Assertiveness Enthusiasm Influence Self-Control
Balance Excellence Intuition Self-Respect
Belonging Excitement Joy Sensitivity
Calmness Expertise Leadership Service
Challenge Exploration Legacy Spirituality
Cheerfulness Faith Love Spontaneity
Commitment Family Loyalty Stability
Community Fitness Openness Structure
Compassion Focus Order Success
Contentment Freedom Originality Teamwork
Contribution Fun Perfection Travel
Control Generosity Positivity Thoughtfulness
Courage Gratitude Power Trust
Courtesy Growth Professionalism Understanding
Creativity Happiness Punctuality Vitality
Curiosity Hard Work Recognition Wealth

Identifying, understanding and recognising our values can be a challenging but really empowering exercise. It is who we are. If we can live our lives according to our values, we’ll make good decisions, feel more fulfilled and experience a much greater sense of wellbeing.

If you would like some support on getting clear on what you want your best life to look like get in touch, I’d love to help.

 

There has got to be more to life right?

A few years back I remember pondering, that despite having a fulfilling job, a loving husband, healthy children, great friends and an active social life why I just didn’t feel as happy as I assessed other people to be. This feeling of discontentment, this belief I was bound to live a better life than the one I was living plagued me. Was I just ungrateful? Was I selfish?

I was showing up but not really being present, experiencing but not really feeling, moving through the days, ticking them off, doing what needed to be done and putting one foot in front of the other. This ‘existence’ was allowing me to achieve quite a lot at the time. I was doing well at work, our family was seemingly healthy and happy. I had lot to be grateful for. I kept telling myself that but I lacked clarity, purpose and genuine fulfillment.

A typical day would start at 5am when the alarm would startle me to attention. Out of habit I’d lace up my sneakers and hit the pavement for my morning run, home to pack school lunch boxes and hurry kids along. By the time I had ranted and raved and packed three children off to school, rushed to work, stopped work to pick kids up from school (damn, I was in the middle of something) transported children to their various after school commitments all the while checking emails at traffic lights, helped children with their homework, locked myself outside to make work calls, checked more emails, made dinner, folded washing, listened to kids readers, kissed kids goodnight, logged back onto work…SHATTERED! I would collapse on the couch for some mind numbing reality show and fall asleep in front of the TV – every night! There has to be more to this life right? This rushing through the day, this frenetic, crazy pace was becoming intolerable. I became overtly aware that the costs in the long term to my family, happiness and my health was too great.

Being ‘switched’ on all day, combined with minimal sleep can mean we spend the majority of our time living in a heightened stress response. This is SO bad for us. Our body is constantly wired and ready for ‘fight or flight’. This impacts badly on our immune system, our ability to rest, to fully digest food and to repair ourselves. Ultimately this can lead to serious health conditions like high blood pressure, heart disease, weakened immune system and insomnia to name just a few.

A more immediate consequence of this rushing is rarely being present. If we are not fully present, not paying attention to the moment and to how we feel we are by no way able to be at our best. We are not able to truly connect with others, we are distracted and people around us do not feel seen or acknowledged (yes they do notice) All of this striving and rushing means we miss the small things in life that can bring us so much happiness.

Realizing that your life is not how you want it to be is a big step towards living the life that you desire. I have shared below a couple of tips on how you can transform your life today for the better. Small, simple steps…huge ripple effect.

1. Accept that you need to change.
Acknowledging you have grown tired of who you are is the very first step towards change.

2. Decide what you want.
You must be able to clearly envisage what it is you want for yourself. Having clear objective goals is a crucial part of successfully transforming your life.

3. Self-limiting beliefs – be gone!
Our beliefs can often be the biggest barrier to us transforming our lives and realising our potential. Challenging and eliminating these negative thoughts will empower you for great things.

4. Take action.
Setting small, achievable, realistic goals and then sustaining these changes can help you progress towards lasting, positive change.

If you would like some support with challenging your current situation, setting a vision and supporting them with goals to step forward into who and where you want to be – reach out and contact me. Let’s do this together.