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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/

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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

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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/

 

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Tired All The Time? Sort Yourself With Sleep.

busy - women - tired - need sleep

So how was your sleep last night? What about the night before that? Did you go to bed before 10pm in a cool, darkened room and sleep without waking for 8 gorgeous hours? Did you wake naturally, refreshed, energised, feeling calm and positive? No? Really? Well this sadly is the reality for a very large number of women, who in fact rarely experience this. Unfortunately the complaint of “I’m exhausted all the time” has become a perfectly acceptable state of norm. We are tired all the time. How wrong is that!

Too busy to sleep.
When Ironically the more tired we are, combined with the sleep we are too busy to have, the more we come unravelled…big time!

Burning out.
I can speak from personal experience when I recall a time where anything over 5 hours felt like a bonus. Waking with adrenalin pumping fiercely through my body after only minimal sleep and then heading out in the dark to get my exercise in was a perfectly acceptable existence. I was totally knackered. Wired and tired! I am here to tell you that if you are getting by on minimal sleep and feel like you are coping okay then it is time to take stock. Burning out is not the necessary price for accomplishment and success.

Just getting by.
Sleep is often the first thing to go when we are busy. You think you can just ‘get by’ with five hours sleep and you’ll be fine, right? WRONG! We need sleep to function well. It is absolutely vital for our mental, physical and emotional well-being. Getting good-quality sleep (and enough of it) should be as high on your priority list as regular exercise and a healthy diet.

Why lack of sleep is bad for our health – really bad.
There is a wealth of evidence showing that too few zzzzs can have significant and a very negative impact on our health and wellbeing. Sleep is absolutely key to amazing health. Sleep affects our physical and mental health enormously. A bad night’s sleep massively impacts alertness, concentration, memory, mood and productivity. It can also lower our immunity, contribute to weight gain and increase our risk of serious disease. Without enough sleep, we may well continue to function but we certainly do not continue to function well. Sleep is the key to feeling great and functioning at your personal best.

Today we know more about the science of sleep than ever before and how important it is to every aspect of our wellbeing. However, getting enough sleep seems harder and harder. It’s also the delusion that overwork, stress and burnout are the inevitable prices we must pay in order to succeed.

Tired all the time. Here are some suggestions for getting a great night’s sleep:

Sleep in a darkened room. This supports the body’s natural hormonal patterns to send you off to sleep and keep you that way.

  • Get to sleep by 10pm. Most of the body’s repair work is done prior to 3am so the more sleep you can get before this time, the fresher and more vital you will feel on waking
  • Switch Off! Computers, televisions and phones interfere with your natural sleep hormones and affect your beauty sleep big time. Ideally have technology free time for an hour before bed.
  • Avoid doing work for 2 hours before bed and engaging your brain in this way.
  • Avoid stimulants in the afternoon. Eliminating caffeine after 3pm is a good idea.
  • Avoid excessive alcohol before bed. Although alcohol is a sedative, it disrupts quality of sleep by causing us to wake when our blood-alcohol levels start to fall.
  • Keep the temperature in the bedroom at a comfortable level. Don’t overheat with piles of blankets and keep some fresh air coming into the room during the night.
  • Find a way to relax before bed. Often a bath, a cup of herbal tea, a book, some light stretching or even some slow deep breaths can help to clear your mind and enable you to fall into a deeper sleep.

So how much sleep do we need?
Seven to eight hours. Most experts consider this the optimal level of sleep and it should lead you to wake feeling rested and ready for the day ahead.

So it’s about time you got some serious shut eye.
It is so important to schedule maximum (quality) sleep time for yourself if you want to start feeling amazing from the inside out. Rather than trudging through your day, wake up feeling calm, clear, joyful, focused, productive and happy. There is a new kind of normal – just go to bed!

Contact me if you are interested in learning how you can fit more sleep and self-care into your busy life. http://www.chasingsunrise.com.au/contact/

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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.

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Reduce Stress and Improve Health.

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 is 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. We need changes that are workable, practical and achievable that assist and support improved health and wellbeing. Here are my top ten ways to help you reduce stress and improve your health immediately.

  1. Aim to gain health with nutritious food.

When we are stressed we tend to crave chocolate, ice cream, cheese…Unfortunately, indulging these cravings just end up adding to our self-sabotage. Strive for plenty of fresh, colourful and unprocessed food. Ideally we should be aiming to eat 5 serves of vegetables per day and around 2 serves of fruit. Combine this with lean protein and wholegrains to stay healthy and function with energy and improved mood.

  1. Get more sleep.

For busy people with not enough hours in the day – sleep can seem overrated. However without enough sleep we can’t function well. Most adults need between 7 – 9 hours of sleep a night. Much less than this affects our ability to cope.

  1. Exercise.

Hands down the best thing you can do right now to help yourself settle. Not only does it fire off its own set of physiological processes that promote relaxation and positive feelings, it enables us to get rid of that unwanted tension and the build-up of adrenalin pumping through our body. Simply start with small steps of something you enjoy.

  1. Learn to say no.

Accept that you are never going to be all things to all people. Ask yourself, is this something I want to do, something I need to do or something I have to do? If you can’t answer “yes” to any of these questions, your answers should be a definite “no

  1. Breathe.

Breathing engages our relaxation response which turns off our reaction to stress. Try breathing in slowly for four counts and exhaling slowly for four counts. Repeat this five times and notice how much more calm and present you feel.

  1. Clear the clutter.

It’s much easier to have a calm, clear mind when you live in a calm, clear environment. Try not to hold onto things you don’t need.

  1. Practise Gratitude.

When we are ‘busy’ it is easy for us to get bogged down, complain a lot and feel sorry for ourselves.  Being grateful can put us in a very different state of mind. Taking some time out to be mindful of things we are grateful for (big or small) can really help us appreciate what we have. Start a new ritual of writing down or saying out loud each day three things you are grateful for. Watch your perspective change.

  1. Make ‘Me’ Time a Priority.

For ‘busy’ people nurturing ourselves can feel selfish or indulgent; but sooner or later unless we start prioritising ourselves we can start to feel frustrated, fatigued, self-loathing with an overall lack of fulfilment. Self-renewal leads to a more balanced, happy and satisfied life. Book personal time in like you would for a meeting and do things that make you feel rested, cared for and peaceful.

  1. Watch the Coffee and Grog.

Warming up with coffee and cooling down with a glass/es of wine…everyday? I would never suggest to anyone under enormous stress to give up these things entirely however the secret is to consume them wisely, to ensure they enhance our day and not destroy it. Make sure you control ‘it’ and ‘it’ doesn’t control you.

  1. Spend time with the people you love.

At the end of the day it won’t matter if you were a size 8, had the big job, got the promotion or had a tidy house. What will matter is that you lived a life with connection, meaning and had real relationships filled with laughter and joy.

If you’re ready to commit to change and know you need some support, I’m here to help. Why not book a free 20 minute discovery session with me – let me help you get clear on what your next steps need to be so you can feel less stressed and empowered on how to take back some control.

Contact Me

 

 

 

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Exercise for Busy People. How Much is Enough?

So is being ‘busy’ really a good enough reason not to exercise when we know that the alternative is; the likelihood of lethargy, lack of energy, weight gain, depression and health problems, not to mention a general dissatisfaction with the way you look and feel.

I get up early and exercise most days. It’s not only a habit, it’s a non-negotiable part of my working week – it is my time, my meditation, it makes me feel fit, healthy, strong and positive. Do I bounce out of bed to an alarm thrilled at the prospect of pounding the pavement? Definitely not! Regardless of what is going on in my life or how busy I am or how much pressure I am under, I predictably get back from a run or from the gym or from a yoga class and feel centred, clear, relaxed, happy and ready to tackle the day.

For busy women with competing priorities, obligations and ‘stuff’ to do, it’s easy for exercise to be pushed to the bottom of the list. After-all, there are only so many hours in the day, right…? WRONG! Whenever we don’t REALLY want to do something like exercise we can think of so many reasons not to. Can you relate to any of the following?

–          “I’m too busy”

–          “I’m too tired”

–          “I have to leave for work early”

–          “My kids get up early”

–          “It’s cold outside”

–          “Gyms aren’t really my thing”

–           “I don’t enjoy exercise”

–          “I hate to sweat”

–          “I have bad knees”

–          “I’m too fat”

–          “There’s no point, I never see any results”

There are so many ‘excuses’ we make and stories we tell ourselves as to why we aren’t moving and shaking despite knowing how important movement is for our overall health. Ultimately these stories and excuses add up and disempower us. If we really want something then we will make the time.

The solution in reality is so simple…just start. Some is better than none.

So how much do we need? Thirty minutes of moderate intensity activity most days will do it. Moderate activity means you can still talk, (perhaps not sing) while exercising. Okay you are not going to light up the night sky but thirty minutes of moderate exercise is a great start to achieving considerable health benefits. Of course if you are keen to take it to the next level, schedule some regular, vigorous activity for extra health and fitness outcomes.

What about when 30 minutes is just impossible to find? You can also raise your heart rate and reap huge health benefits just from incorporating a small amount of exercise into your everyday life. A few shorter sessions of incidental activity is a great way to do it. Things like walking your dog, walking with a friend, taking the stairs over the lift, walking to the bus stop, walking to the shops or scheduling a ‘movement’ meeting with a colleague are all great options. Simply by changing your mind set and scheduling exercise in like you would an appointment or a meeting means you can move a little more on those days when you just can’t find that 30 mins or 1 hour of dedicated work-out time.

There is no supplement, superfood or pill you can take that will benefit your health as much as regular exercise.  I promise you it will improve every area of your life and help you be at your best. Every one of us needs to re-organise and re-prioritise our lives so that we put ourselves and our health first. If we don’t have our health then we don’t have anything.

Rightio, time to schedule in that exercise. What is one positive thing you can do over the next week to increase your movement? Stuck and unsure of what to do? Don’t hesitate to reach out and ask for my help. I would love to help you get moving.

“The hardest thing about exercise is to start doing it. Once you are doing exercise regularly the hardest thing to do is stop it.” Erin Gray

 

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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.

 

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Making Healthy Eating Super Simple

If ‘we are what we eat’ then let’s try and be healthy, colourful, moderately sized, diverse, fresh and delicious and not fast, cheap easy or fake.

The food we eat has a huge impact on our body and minds. A healthy diet is linked to a reduced risk of illness, improved mood, raised energy levels, increased productivity as well as better quality sleep.

I don’t subscribe to any ‘fad’ diets. Paleo, Flexitarian, Alkaline, Dukan, Sugar Free, 5:2… These popular diets may in-fact have some short term weight-loss potential but at the end of the day the majority of them are inflexible, hard to maintain and restrictive. Life is too short. In-fact I have a completely non-diet approach to food and I believe this to be the healthiest way to be.

We should be able to enjoy food rather than see it as the enemy. We are being bombarded with the latest and greatest diet trends all the time and this is confusing for people. I enjoy coaching people around nourishing their bodies with real, whole, colourful, simple food. I like a diet that comprises of lots of fresh fruit and vegies, legumes, wholegrains, seafood, a little meat, nuts and seeds. I hate the idea of people depriving themselves, having a blow-out then resentfully chomping on celery for the next two days. This is total craziness. Let’s make it simple and easy, it does not need to be rocket science.

Some basic principles that are easy to follow;

Variety – Mix it up with different flavours, colours and textures. Aim to have a rainbow coloured plate at each meal.

Seasonal – Buy fresh locally produced fruit and vegetables. It is always the best choice for health and wallet.

Eat Unprocessed – Aim to buy the majority of your food fresh. Eat food the way it comes from nature as often as you can.

Watch Portion Size – Many of us simply put too much on our plate! A rough guide to the amount of food we need to eat at each meal is two fist sizes of concentrated food like lean protein or carbohydrate. You can add as many greens to that as you like.

Hydrate Regularly – Drink plenty of water.

Reduce Stimulants – Aim to cut back on sugar, alcohol and caffeine.

Remove Temptations – Just don’t buy the food you know is your weakness. Keep it for a ‘treat’.

Buy Healthy Snacks – By having your fridge full and your pantry stocked with nourishing food – you are less likely to have a blow-out.

Relax – If you ‘fall off the wagon’ – don’t worry too much about it just work towards getting back on track the next day. It suits me to be fairly disciplined throughout the week and then relax a bit on weekends.

For a busy woman who is time poor, preparing healthy meals for a family can be overwhelming and just another thing on our already ‘epic’ to do lists. If you are interested in learning how to create quick, simple, nourishing meals for you and your family please reach out and contact me.

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Setting Boundaries for Yourself

I once was focused on being all things to all people. I was a ‘YES’ person to everyone. Boundaries? Nope I had none.

Them: Can you have that report ready by tomorrow? Me: Yes of course.

Them: Will you manage the P&F event at School? Me: Sure, no problem.

Them: Can you speak at that event on my behalf? Me: Absolutely.

Them: Can you ‘event manage’ our wedding? Me: I’d love to.

Them: Can you make dinner Wednesday night? Me: I’ll be there.

Yes, yes, yes…yes! What I knew I should be saying was no!

Problem is with no boundaries and no ability to say ‘no’ for fear of disappointing or letting someone down, I was not only compromising myself and becoming a hot, wired, crazy mess, I was also compromising on what was most important to me…my family.

It was only after my usually very patient husband hammered home to me one night “Why is it that everyone else gets the best of you and me and the kids miss out?” These words were like an arrow through my heart. He wasn’t being overly dramatic. It was true. To everyone else on the outside world I was calm, helpful, capable and patient so why were those I loved the most getting the leftovers? Because I was buggered, exhausted, spent and they would love me anyway. Crazy! Ridiculous! I was determined to sort it.

What I have learned is that having boundaries is one of the most important things we can do for ourselves towards achieving health, wellness and ultimately happiness. 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? I am here to tell you that if you establish boundaries you will gain a heap more time.

Let’s get started;

  • What boundaries do you need to set? Think about times when you have felt used, compromised or resentful. It may be a good sign of where your boundaries have been crossed.
  • Communicate your boundaries. Once you have identified your boundaries, discuss and communicate them to the people they impact. By doing this people can understand what you are doing and why you are doing it and have clear expectations of what you will and won’t do.
  • Managing your boundaries. This is the tricky part. You can do it. Enforce them. Practice makes perfect.

I promise you from very personal experience that this can be life changing. I can guarantee you will gain more time, achieve better balance and feel like you are more aligned with your true self. It took a bold and deliberate effort on my part to create this space for myself but in doing so I have reclaimed some personal power. I know I have choice about how to live my life; and I no longer make commitments out of guilt and obligation.

If you are interested in some simple strategies and routines to gain more time, experience less overwhelm and regain control, don’t hesitate to contact me. I would love to work together towards you achieving a more fulfilling life.

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