Eating for Energy & MojoAwaken your Divine Feminine
Work smarter, not harder and see faster results!
What is your ‘WHY’?The Gratitude Challenge
March/April 2012www.habitsforwellbeing.com
GET YOUR FREE “WORK/LIFE BALANCE” STRATEGY SESSIONS NOW!...
EMPOWERING & INSPIRING WOMEN TO LEAD HAPPY AND HEALTHY LIVES EVERY DAY
Do any of these relate to you?
You know your happiness and health important, however there is too much to complete at work, the to-do list is not ending and no-one can complete the
job as good as you?
You are so busy looking after everyone else’s needs, and forgetting about your own.
You really want to make the world a better place and you will, if you just....
You are feeling tired, stressed or overwhelmed and are just too busy?
If any of these resonate with you - then you may like to keep reading.
Firstly - can I ask -
What is the world’s most precious ASSET?I will give you some clues - it is not able to be sold; you cannot change it; you cannot increase it, exchange it or replace it!
The Answer - TIME!
The interesting thing is we ALL have the same amount of time in our day, week, month and year. However one of the main differences between the people who are getting the results that they desire and the ones that are not, is how they are utilising their time. If I had a $ for every person that said to me since, “I’d love to have the health, happiness and success that you have Jane, but I just don’t have the time”.
Well what if you looked at YOUR life and your TIME differently? What if you looked at it as your MOST precious resource? Would you be spending it differently than you currently are?
To be honest with you, I asked myself these questions last year and my answer was YES and subsequently I made some big decisions and resigned from my job so I could do what I am doing now.
One of the quotes that has made a big impact on my life is “to know and not yet do, is to not yet know” Lao Tzu. I share this with you, because I know you know the theory of why your happiness and health is
important, however do you really know how to maximise your time and energy so you can awaken your potential and lead a happy and healthy life?
If not, then come and join us for the 3-part webinar series - “MAXIMISE YOUR TIME AND ENERGY TO AWAKEN YOUR POTENTIAL”.
What will you receive? You will receive -
• secret systems to focus your time and energy - including using your “I AM” statements so you can see if you are aligned with your dreams,
• a variety of strategies and tools - including one where you identify the activities you can do to get the best results! Hint - this is so simple - however many women just don’t take the time to work out what they are!
• a number of applications that can save you time and energy - including one that copies your business cards so you don’t have to enter them in to your contacts!
• simple ways to overcome procrastination,
• tips on a “low information diet” and ways to manage your e-mails,
• a list of resources that can save you time and energy (the ones that I use), and
• much, much more!
What are the details?As I know you are busy, these 3 webinars are going to be simple and straight to the point. They will happen on a Thursday night for 3 weeks beginning April 19, 2012 at 7.30pm. The investment will be $447 and places will be limited.
This is the FIRST time I have shared this information and am not sure if I will run them again. I am also hoping to have the webinars recorded so if you miss out then you can listen in your own time (as long as you have paid!
Please e-mail jane@habitsforwellbeing for registration details now.
“MAXIMISE YOUR TIME AND ENERGY TO Awaken Your Potential”
WEBINAR SERIES
WelcomeWelcome to the second issue of Habits for Wellbeing!
Thank you, thank you, thank you! I was humbled by the response and feedback from the launch of the Habits for Wellbeing magazine. I received a lot of feedback and we even have our first testimonial on the website. I am so grateful to each and every one of you. I have even had people come out of the woodwork wanting to write for the magazine (that I didnʼt know!). If you would like to share your thoughts on the magazine and are happy for it to go on the website - please let me know as I would love to add it to the testimonials!
So what is in this monthʼs edition? On the cover we have Emma Sutherland and Emma has just been announced as the Woolworthʼs nutritionist for their Baby and Toddler Club. Congratulations Emma! You can read Emmaʼs article on Eating for Energy and Mojo. This month we also have a new writer - Lisa Mills. Lisa is passionate about health and fitness and she writes about how to work smarter, not harder to see results faster for your fitness program. Kristine Fry is back and she has written an article on awakening your divine feminine. I have written an article on finding your ʻwhyʼ and also put out a ʻGratitude Challengeʼ to everyone. I would love to hear your results on the challenge, so be sure to let me know!
We have included some inspiring quotes and books under interesting reads.
As we are continually thinking of ways to improve the magazine, please let me know your thoughts. I would love to hear them and remember all feedback is greatly appreciated!
Enjoy the magazine and continue to look after your health and do the things you love!
Jane xx
“WORK/LIFE BALANCE” STRATEGY SESSIONS
JOIN ME ONLINE FOR YOUR FREE
“WORK/LIFE BALANCE” STRATEGY SESSIONS!
Are you confused?Are you stressed?
Are you struggling with your time?
Well why not join me for your FREE “Work/Life Balance” Strategy
Sessions!
In these sessions we will discuss: * 2 strategies to explore your work/
life balance* ways to identify your values in life* getting clarity on your life* 4 of the main thoughts that can
turn up in life and some ways to respond to them
* finding “your why” and how knowing this can also help you overcome challenges
* a process to help you lead your life from the “end result”
* a variety of resources, and* much, much more...
Click on the Habits for Wellbeing website to download your free
sessions NOWwww.habitsforwellbeing.com
WHAT IS YOUR WHY?BY JANE TAYLOR
One of the things that I have been asked a bit is why I do what I do? Well to be honest there used to be so many layers to that question for me as I was quite confused about why I did what I did. I knew I deeply cared about people; I treasured my relationships; I knew that everyone was more than they think; I wanted to make a difference etc.and the list can go on. Do you have an similarities?
One thing that I wasn’t so clear about (until recently) was that I often (actually more often than not) cared about other people’s wellbeing more than my own. Two examples of this include - I would be the one saying ‘yes’ to opportunities even though it meant missing out on important activities (like doing something for my own wellbeing) and I would also try to ‘get everything right’ the first time (which also blocked me from trying new things and realising the journey is more important than the destination). And actually one more - I had a pattern playing over and over that I was not “good enough” - yes some of you may be surprised by this, however it is totally true! I could also go on about some of my other limiting beliefs, however I won’t! Can you relate to this?
The good news is that I no longer have these patterns running in me. Now I care about my wellbeing as much as everyone else’s, I can say “no’ just as easily as I can say ‘yes’ and in my heart I know I who I really am! And the funny thing is, that is what I have been asked to do now - empower and inspire women to lead happy and healthy lives. I really do think it is ironic that we have to go through our own journey and then get asked to support and empower other people to do the same. So why do I tell you this?
Because one of the things that helped me change my life was identifying my ‘why’. Really getting clear on ‘why’ I do what I do. The person who I first heard talk about this concept was Simon Sinek. In his talks, he indicates that all influential leaders that inspire action are clear on their ‘why’ - why they do what they do. Yes they also know ‘how’ and ‘what’ they do, however the most important thing they act from the inside out. Simon actually refers to the ‘why’, ‘what’ and ‘how’ as “the Golden Circle”. If you haven’t heard his TED talk, I encourage you to have a look on the Habits for Wellbeing youtube site http://www.youtube.com/HabitsforWellbeing under the “Work/Life Balance” Strategy Sessions extra resources playlist - it is called “Simon Sinek - How Great Leaders Inspire Action”. If you want to identify your “why” I have also put this in the free “Work/Life Balance” Strategy Sessions and you can sign up on the Habits for Wellbeing website http://www.habitsforwellbeing.com/
So what is your ‘why’? Please let me know as I would love to hear it! My ‘why’ is “because everyone’s well-being and life matters (mine, yours and everyone else’s as well)”. Which is on the website for Habits for Wellbeing!
“I AM”....BY JANE TAYLOR
Oh my gosh... have you ever been in a situation where you have been prompted to do something? You know when you just take a different turn whilst you are driving and then end up running in to a friend that you haven’t seen in ages? Well on February 28, 2012 I had one of those experiences. It was about 10.15pm and I was lying in bed reflecting on my day, when I was prompted to get up and look at Amazon. I have learnt to listen to these promptings, so I dutifully got up and turned on the computer. I kept listening and was guided to Dr. Wayne Dyer’s book - “Wishes Fulfilled”. I have followed Dr Dyer’s work for many years now so purchased it immediately.
After it downloaded electronically (10.24pm), I began reading it straight away and within minutes I had tears running down my face. It was one of those experiences where I felt immense gratitude and complete humility. Why you may ask? Well to be honest it is hard to put in to words, however I will try. Last year I came across the work of Neville (The Power of Awareness). This book had such a profound impact on my life that I changed the way I was going about things immediately upon reading it. I started living in a space as though my dreams were already manifesting and started using “I AM” statements in my life instead of goals. I was living from that space as though my wishes were fulfilled and that is what Dr. Dyer refers to in his book “Wishes Fulfilled”. Interestingly enough, I also included it in the “Work/Life Balance” Strategy Sessions that are
free on the Habits for Wellbeing website and you can see me holding this book in the photos I had done last year for my website.
This experience revealed to me that I AM connected (and Habits for Wellbeing) to something so much bigger than myself and to that I am truly grateful. I could never have picked the timing of Dr Dyer’s book release, being so close to the release of the “Work/Life Balance” sessions or the upcoming “Maximise your Time and Energy to Awaken your Potential” Webinar series where I will share for the first time the tools I use to support my dreams (to keep me organised and saving time) and live from that space each day as well as other strategies and tips that I have implemented in to my life to be living my dreams.
Life truly is a gift and I hope you continue to embrace every moment!
At my clinic, I get lots of ques3ons from women about how they can boost their energy levels and find their Mojo again. While you probably feel that it’s a full 3me job just keeping up with life itself, my best piece of advice is to make sure you take some 3me to nurture yourself. Here are some of the things I recommend you look at in your own lifestyle so that you feel healthy and fabulous once again.
1. Full fat dairy contains many vital fat soluble nutrients such as Vitamin A, D, E and K and you can’t obtain these vitamins in such concentra3ons elsewhere. The mistake most women make is going for “low-‐fat” op3ons. In doing this, you are missing out on essen3al vitamins and low fat products are usually high in sugar or salt. The aim is to eat a small amount of organic full fat dairy each week.
2. An1oxidants – these wonderful nutrients are our weapon against aging and are found in cherries, blueberries, salmon, carrots, p u m p k i n , c r a n b e r r i e s , pomegranates and ar3chokes.
3. Superfoods are called ‘super’ because of the incredibly high
level of nutrients found in them. You may have heard of some of them – raw cacao, Goji berries, Açaí berries, Maca, spirulina, chlorella, chlorophyll, bee pollen. I ensure that I have one Superfood every day and each week I try a different one!
4. Probio1cs are the ‘good’ bacteria that reside inside our diges3ve systems and are the seat of our immune systems. Lots of probio3cs equates to a healthy, resilient immune system but these delicate organisms are depleted by the oral contracep3ve p i l l , m e d i c a 3 o n s s u c h a s an3bio3cs and inadequate dietary fibre. If you have ever had eczema, a urinary tract infec3on or thrush then you have felt the effects of a lack of probio3cs.
As around 70 per cent of the immune system is located in the gut, having a func3oning diges3ve system plays a fundamental role in suppor3ng our wellbeing. If your diges3on is out of whack, chances are you’ll be experiencing other health problems and reduced immune func3on – crea3ng a cycle of bad health!
While traces of probio3cs are found in foods such as yoghurt,
m i l k , m i s o a nd s ome s o y beve rage s , t hey a re more effec3vely administered via dietary supplements.
As such, it’s important to nourish your gut with good food and ea3ng habits a long with a probio3c supplement which will he lp support d iges3ve and immune func3on by controlling the levels of harmful bacteria in the gut. Look for a good quality, shelf-‐stable probio3c as it can help alleviate gas and bloa3ng, reduce toxins and carcinogens formed in the gastrointes3nal tract, prevent and treat Candida, and speed up recovery from diarrhoea or cons3pa3on.
5. Magnesium rich foods are wonderful to ease stress levels, smooth out fine lines and reduce
EATING FOR ENERGY & MOJOBY EMMA SUTHERLANDN.D.BHlth Sc (CompMed) MATMS, MNHAA
your r isk factor for insul in resistance. These foods include quinoa, oats, almonds, Brazil nuts, pumpkin seeds, sunflower seeds, spinach and navy beans.
6. Ea1ng 5 small meals per day will speed up your metabolism and ease the strain on your diges3ve system. Women o`en suffer from a sluggish thyroid gland and this slows down your basal metabolic rate or how fast you can burn calories. This results in fa3gue, a tyre around the tummy and low libido.
Eat a good size breakfast that c o n t a i n s s o m e s t a r c h y carbohydrates and as the day progresses eat more protein. Dinner should consist of 50% p ro te i n a nd 50% comp l ex carbohydrates in the form of salad or vegetables. Always avoid the starchy carbs a`er breakfast.
7. You must assess and then address nutri1onal deficiencies. Women are o`en low on vitamin D (keeps our bones strong), iodine (essen3al for a healthy thyroid), zinc (vital for op3mal hormone balance), iron (needed for energy) and vitamin B12 (is required to absorb iron from your diet). Ask your health care provider to check these essen3al nutrients as a deficiency will leave you feeling less than your sexy best.
8. Avoid an1 nutrients such as white sugar, white flour, caffeine
and alcohol as these actually strip essen3al vitamins and minerals from your body as they are processed. The Japanese culture believe that white sugar is the most aging substance that you can put in your body so think again the next 3me you reach for your sugar hit at 3pm!
9. Mindful ea1ng is the prac3ce of being in the moment with your food. Before each meal or snack, take a moment to sit calmly and take five deep breathes. This has the effect of turning your diges3ve processes on. Simply no3ce the food and consider its colour, texture, aroma and then how it makes you feel a`erwards. Are you bloated and feeling heavy or are you energe3c and light? Tune in and connect with your body and it will soon be telling you what it needs instead of your head telling your body!
10. Laughter and sex are vital to longevity, feeling like the goddess within and ahaining op3mal vitality.
Emma Sutherland
As one of Australia’s leading Naturopaths and the expert Nutri3onist featured on the Lifestyle You television program “Eat Yourself Sexy”, Emma has helped thousands of people and knows how to get results. Her mission in life is to inspire people to get their Mojo back – their inner sense of health and confidence. Emma has over 10 years experience in helping her clients to achieve maximum Mojo and u3l ises herbal m e d i c i n e , t h e r a p e u 3 c n u t r i e n t s , S u p e r f o o d s , homeopathy and l ifestyle advice to ensure that you will a ch ieve the resu l t s you deserve!
If you would like to know more about Emma -‐ please go to www.8weekmojomaker.com.au www.emmasutherland.com.au
Many women do not realise that they are not alone on their journey and that many of us suffer in the same ways. We do have similar experiences and that there is in fact a way to move beyond our suffering to gently open to our hearts and so`en to a healthier way of being in ourself and within life. The Feminine is recep3ve. Many women have forgohen to nurture themselves and reconnect with their hearts. For a women her heart is her major centre.
Commonly in today’s busy world we o`en neglect our hearts yearning in order to get the job done. This results in a disconnect from our bodies and heart and souls, leaving us restless and discontented. We desperately c r a v e l o v e a n d ah en3on . Experience a loss of sexual desire and feeling desirable. Feeling lonely and depressed. Feeling unfulfilled in our rela3onships and unable to let go and ask for what we really need. Unable to actually ahract a deep and meaningful rela3onship, crea3ng a vicious circle of pain and suffering that some3mes we can stay locked in for years. Un3l we are willing to come within ourself and actually start to love ourselves back to fullness from within our hearts.
It is about unlocking the power of your own heart, realising the love we crave is o`en 3mes the call to
start to actually learn to love thyself and learn to open to love again.
The heart is where love flows from…
…and to, also where we receive it. If our hearts are closed we can then get stuck in the dilemma of wan3ng love but unable to let it in and let if flow through us. Resul3ng in a complete void and lack lustre sense of life. For a women literally her “light” goes out and she is no longer able to radiate, or be radiant, which in essence is the heart energy flowing. Which is our naturally ahrac3ve state and allows us to manifest the love in our life that we truly desire in a healthy way. Unless this energy is flowing then our lives will not be abundant with the love we crave.
Over the 18 years in sharing sessions with people, women have been a par3cular focus for me. During professional prac3sing countless women have shared their issues with me. As a result gained valuable skills to navigate the par3cular issues that arise for women and ways to help best overcome their challenges.
When a women is open to her heart a powerfully transforma3ve process will take place shi`ing her w h o l e c o n s c i o u s n e s s a n d
awareness as to effortlessly melt resistances and blockages in the body, heart, mind and allow that energy to flow fully which when channelled effec3vely can literally ahract into your life the true love you deserve.
Women are ex t raord inar i l y powerful yet they do not know it. They can harness this power at any 3me however they have just simply forgohen.
Ways in which women start to go out of balance are varied.
If you are suffering from:• emo3onal distress and pain
including sadness, anxiety, ongo ing fea r, s t re s s , depression, feeling lost, restless, discontented, insecuri3es affec3ng your ability to func3on, low self e s t e e m , a n g e r a n d resentment, grief, panic ahacks, this is just a small
AWAKEN YOUR DIVINE FEMININEBY KRISTINE FRYwww.kris3nefry.com
r a n g e o f e m o 3 o n a l imbalances, it is inclusive of whatever you are feeling.
• If you are not comfortable in yourself then you are definitely holding some type of tension in your body, mind, or emo3ons. So allow yourself to be what is, knowing that when we are willing to come inside and let go and feel your issues will resolve themselves quite simply if you are ready and open to change.
• Me n t a l i m b a l a n c e s including chronic over s3mula3on of thought, leading to inability to focus and direct your thoughts easily to create desired outcomes without major stress, inability to be c o h e r e n t w i t h y o u r thoughts and fee l ing scahered all of some of the 3me, loss o f c la r i ty, inability to know what direc3on needs to be t a k e n , f e e l i n g o v e r w h e l m e d a n d overloaded by how much you have to do, pupng pressure on yourself so intensely that you are unable to relax and enjoy yourself any more and life feels just like work all of the 3me and not knowing how to make space for yourself any more, loss of pleasure in your life.
• Phy s i c a l imb a l a n c e s i n c l u d i n g h o rm o n a l imbalances that no maher
what you do cannot be resolves and affec3ng your way of life, infer3lity, period pain, unpleasant menopausal side effects, loss of sexual desire, headaches, aches and pain in the bodies, disease, chronic fa3gue, premature ageing. When a women holds onto tension in her body then at some point the body will experience stress and manifest some type of dis-‐ease. Women have forgohen the power of relaxing and simply allowing our energy to flow from within the space of doing nothing. When we m a k e s p a c e f o r reconnec3ng with our hearts the poten3al for healing is unlimited.
• O`en 3mes the disease par3cularly for women has s ta r ted f rom fee l i ng unloved and unsupported on some level from within.
• Rela3onship imbalances which can affect the quality of how we relate to our partners if we have one, or even stop us from allowing a partner to come into our life altogether. If you feel a common theme of feeling con3nuously lonely and craving more love whether within your rela3onship or feeling desperate in an ahempt to get one. If you feel angry at your partner or men in general, or resenrul, if you feel insecure, unable to open to your partner or a
partner sexually, suffered sexual abuse or feel self conscious of your body and ashamed or fearful of in3macy then it is 3me to realise that shi` is possible to awaken and open to more loving place within yourself. This allows for more space for deeper in3macy with a partner and opening to ahrac3ng a partner without effort and wai3ng a long 3me.
The love you are yearning for is possible to receive however it is up to you to transform your reality around your heart.
Financial imbalances that come from feeling constant lack that their isn’t enough money to survive or constant worry that you will lose what you already have, you are always in stress of not having enough, whether money, or not enough 3me for yourself, constantly worrying about the future and expec3ng the worst outcome. Lack of posi3vity, and a disconnect from the sense of abundance, very rarely ever feeling safe, secure and relaxed enough to enjoy yourself.
Work issues that come from feeling constant stress of feeling disconnected from your work and not feeling fulfilled in your life’s purpose. Unable to accept change and staying stuck in a situa3on that you know is not good for you. Being harassed or bullied at work. Low self esteem stopping you from opening to change and l o o k i n g f o r n e w w o r k
opportuni3es and allowing the success you desire to come into your life.
Change is absolutely possible
You may wish to change your whole life path however you feel powerless to change your life. Change is absolutely possible, however we must first come to feel ourselves willingly before we can change anything outside of ourself. This is the key.
Spiritual imbalances that come from no longer feeling into our hearts and being honest with ourself and others as to the truth of what is really arising and what you may really feel drawn to and ahracted to experience in this life3me. We let our fear get in they way and we do not want to acknowledge our deeper insights and guidance to allow us to fully realise our full poten3al. Our spirit is guiding us all the 3me, however if we do not open to listen and feel into this deeper space within then we are unable to fully accept the wisdom that is presented to us which may radically alter your life path and bring you fully into the light and joy of you life. If you feel as if you life is nothing but struggle then you are not listening to yourself and your true inner guidance. You are not being honest with yourself yet to see another path before you that may support your life in becoming a true reflec3on of your joyous crea3ve flow. This is absolutely possible.
When we relax and love ourselves wholly our bodies open become more recep3ve and powerfully we are able to ahract to us the full health and wholeness we desire. You are able to fully manifest as a completely empowered healthy human being if we are open to our flow. When we flow we are happy and healthy. This is natural healing in its simplest form star3ng from within the core of our own being. It does replace the outside prac3ces of crea3ng beher health, more it is the compliment we need to create wholis3c health. When the inner and outer meet and harmony resides from being connected to the whole. We are able to make the link to what may have been blocking us all along, the discovery of ourself and being responsible for what is residing within us at a deeper level than what is just on the surface. Bring about balance and wholeness in your life and see the difference it really makes.
Rela3onship imbalances can drama3cally improve. Close the gap on distant rela3onships, open t o c o mm u n i c a 3 n g m o r e effec3vely your needs, learn to love yourself and acknowledge who you truly are, releasing insecuri3es, healing old pains and opening to more trust in love and become more recep3ve in your feminine by learning to so`en, let go, surrender, open to the yearning in your heart, feel the love within. This will allow your radiance and ahrac3veness to increase suppor3ng manifes3ng bringing the love into your life in the way you truly want it. Yes, we
can all have more deep and meaningful rela3onships in our life if we are willing to be honest with ourselves as to what we really want. Move past insecuri3es and fear and build confidence in being in your heart. Learn to stay present in you heart and feel the love that is always their for your own support, nurturing and nourishment. This is about trus3ng your heart again.
Financial imbalance and work issues will o`en dissolve when we allow our hearts to open change becomes more accessible and we o`en feel into the abundant flow of energy within ourselves which i n t u r n w i l l a h r a c t n ew opportuni3es which open us up to receiving what we really need to live simply and easily. Yes, you can change your job and improve your bank balance just through opening your heart.
When we open our hearts then we are open to connec3ng with your Spirit. This is all the guidance and wisdom that you will ever need right here right now totally available for you whenever you need it. No need to ever go outside to look for answers again. Truly the poten3al of the human spirit is amazing and nothing less than full enlightenment. Meaning to be fully aware and conscious to all of what we truly are. Beyond our percep3ons of limita3ons and open to the full realisa3on that we are unlimited and connected to all there is. This is full Divine Communion. This is a simple and natural process when we let go of
what we are not then what is le` is just who we really are.
Heal mental imbalances by learning to quieten and so`en the mind, reducing and lepng go of excessive thoughts and pressure that you put upon yourself. Find the 3me and space you need to reconnect with yourself. Learn that you can change the quality of your thoughts and how you see and relate to yourself. Finally relax and bring pleasure back into your life, realise you can put yourself first and have your needs met. Feel the peace that comes from mind when we simplify our life and clear the cluher in our minds. Allowing for greater natural clarity, focus and the ability to tasks done effortlessly without the struggle.
Physical imbalances can resolve t h emse l ve s n a t u ra l l y a nd organically through self inquiry when we see where we have been holding on and are able to release tension resul3ng in improved flow of energy throughout the body suppor3ng regenera3on, healing and revitalisa3on on all levels. Get
your energy back, increase your sexual desire, balance those hormones, reduce abdominal pain, open to suppor3ng your body in being recep3ve to fer3lity in a whole new way in a language the body understands – love.
Enjoy your Radiant Heart.
In Gra3tudeKris3ne
Kristine FryResourcesIf you are interested in knowing more about Awakening Your Divine Feminine,Kristine has produced a guided meditation that you can learn more about by clicking here.If you have ever wanted to learn How To Be Psychic Kristine has just publisheda book on Amazon and you can learn more about that book by clicking here.
About The AuthorKristine Fry is an internationally acclaimed psychic and True Life Path readerof 18+ years experience in over 10,000 sessions. She focuses on women's issues in her readings with a gentle guidance and pure empathy. Click here to learn more about Kristine
We all lead busy lives and know that being fit, healthy and energe3c helps us to manage the stress and pressures life presents us with. And because we are 3me challenged we want to know that whatever exercise we can fit in, will be both 3me efficient and effec3ve in helping us reach our health, fitness and wellbeing goals. So let’s look at the top three most common mistakes I see women making when it comes to exercise and what you can do to avoid them.
The top three most common exercise mistakes and how to avoid them
Mistake 1: Only doing long, slow cardio sessions
Long, slow cardio sessions only burn calories whilst you are exercising (and not that many!). They can be monotonous and you tend to ‘switch your brain off’ and not work that hard. And they are 3me inefficient because you have to spend longer to burn enough calories to make a difference. The average women would have to walk for over an hour to burn about 200 calories and that won’t even burn off the glass of wine at
dinner or the freddo frog you had as an a`ernoon pick me up!
Solu;on 1: Incorporate interval training
If you want to lose weight and get fiher faster, you have to incorporate some sessions of more intense exercise into your rou3ne to improve the ability for your cells to burn fat. So think quality, not quan3ty when it comes to exercise, and 30 minutes three 3mes a week is all you need to do this. You could start with a 5 minute warm up where you walk at a moderate pace, followed by 20 minutes of alterna3ng between 30 seconds fast walk/run (where you are really puffing and would find it difficult to talk), followed by 60 seconds recovery (back to a moderate walk). Then finish off with a 5 minute moderate to slow walk to cool down. Add a couple of longer walks or another cardio ac3vity to your week such as an aerobics class, a bike ride or team sport, and you will be burning fat and gepng fiher in no 3me. If you are a beginner or have not exercised for over 6 months, then start off slowly with shorter intervals and exercise 3mes. And always consult your doctor if you
have medical condi3ons that might prevent you from working at an intensity that gets your heart rate right up there!
Mistake 2: Avoiding weight training
It’s amazing the number of women who s3ll think that weight training (resistance training) will add bulk and make them look like a body builder. In fact, gepng to this stage is extremely difficult and takes hours in the gym, months of work and a very strict ea3ng plan. Muscle is more metabolically efficient than fat, which essen3ally means that the more muscle you have, the more calories you burn and the leaner you are. And, several studies have shown that people with insulin resistance (type 2 diabetes or pre diabetes) can significantly reduce this disease when they weight train. Also, if you don’t carry much
WORK SMARTER, NOT HARDER AND SEE RESULTS FASTER BY LISA MILLS
mus c l e , a s y o u a g e yo u r metabolism will drop more quickly and you will find it harder to keep weight off no maher how lihle you eat.
Solu;on 2: Body weight circuits
So if you are finding that despite your best efforts, you are not seeing a change in your body shape or body fat levels, you have insulin resistance, or you have hit a plateau, consider adding about 20 minutes of weight training to your program 3 3mes a week. And using your body weight as resistance is the easiest way to do this…think squats, push ups pull ups, jumping, dips, lunges…and the l ist goes on. For 3me efficiency, why not incorporate a body weight circuit and some interval training into one 30 minute session…that way you get more bang for your buck and you smash over 400 calories in a session…now that’s what I call effec3ve! Check out the end of this ar3cle to find out how you can get a free 30 Minute Body workout to try.
Mistake 3: Listening to that liDle voice in your head
Have you ever wanted to try something new, or maybe take up something you did when you were younger…but then you no3ce the lihle voice in your head telling you…”your too old now”…”you
aren’t fit enough”…”women/mothers don’t do that”…”people will laugh at me”…”I’m not good enough to do that”? The number one reason I see for women not achieving the level of health and body shape they want is because of the beliefs they carry around about their ability. They listen to others, compare themselves to women much younger, feel selfish at wan3ng to do something for themselves…and as a result, they feed this nega3ve self-‐talk into t h e i r b r a i n a n d c o nv i n c e themselves that there is no use trying because they won’t achieve what they really want anyway. Have you ever done this? What stories do you tell yourself about your ability, and what have you missed out on as a result?
Solu;on 3:
A belief is simply the certainty you have around what something is or what something means. No belief is ul3mately true or false. What mahers is whether the beliefs you hold are working for you or against you. And because 90% of the 3me we are not even conscious of what our beliefs are, we go about our daily life with these beliefs shaping and dicta3ng our ac3ons. For most people, their strongest beliefs were created between the ages of 0-‐7 when they looked to those important people in their lives for love and
gu idance. I f they rece ived nega3ve comments, a lack of l o ve /affe c3on /conne c3on /acknowledgement or experienced trauma3c events, the beliefs they created as a result will more than likely con3nue into adulthood. That i s , un les s they have awareness of them and begin to ques3on if they are really true and serve them now.
So the first step in understanding how your beliefs are affec3ng your health, fitness, wellbeing and happiness, is to have awareness of them and to ask yourself if they are really true for you now. For example, if you would like to join a social netball team to get some exercise in a fun way and meet new people, but you have not played netball since you were 12 years old…take no3ce of what you are telling yourself. Do you have a limi3ng belief around this? Are you making excuses or telling yourself stories about why this is not possible? What would happen if you ques3oned these stories? What would happen if you adopted the aptude of ‘who says this is not possible” and you had a go anyway…
Whilst it can take consistency and prac3ce to change a deep seeded belief, it is possible. And a simple and quick ac3vity I like to give my clients to help them become
aware of their limi3ng beliefs is this:
Take a sheet of paper and at the top, write the health and fitness goal you want to achieve. Now draw a line down the middle of the sheet of paper. In the le ̀ hand column, write the heading ‘my limi3ng beliefs’, and in the right hand column, write the heading ‘my new empowering beliefs’. Now go ahead and list all the things you tell yourself about why you cannot achieve what you want to. When you are finished, t a ke e a ch b e l i e f a nd a s k yourself…”Is this really true for me now? What price am I paying for holding onto the belief? What will I miss out on in the future if I choose to con3nue to believe this? What could I change this belief to right now if I wanted to? W r i t e d o w n a n e w a n d empowering belief that you can adopt and that will take the place of the old belief. Once you have done this, re-‐write these new beliefs on a separate piece of paper. S3ck it up on your bathroom mirror, and for the next 30 days, each morning and night, say the new beliefs to yourself out loud three 3mes. Really feel what it is like to know those beliefs are true for you now. See yourself and no3ce how you are standing as you say those new beliefs. What you are doing is re-‐wiring your brain so that you can no longer
access the old limi3ng belief. This t a k e s c o n s i s t e n c y a n d commitment…but the results are worth it I can assure you of that!
What you believe is what you get…what you believe is how you b eha v e…how y ou b eha v e determines your ac=ons…your ac=ons shape your life.
Want some more cool resources…
Go to www.the30minutebody.com.au and click on FREE 30 MINUTE WORKOUT to download your total body circuit and interval training program. And keep your eyes peeled in your in box for more goodies!
Lisa Mills
About The AuthorLisa Mills is a health coach, mentor, personal trainer and working mother-‐of-‐two.
Her business, The 30 Minute Body, is all about giving working women the practical tools, systems and strategies they need to reach their health, fitness and wellbeing goals and feel great about their body…in as little as 30 minutes a day.
She has over 15 years experience as a personal trainer, and holds qualifications in life coaching and personal training as well as certificates in nutrition for exercise, pre and post natal fitness and exercise for older adults.
THE GRATITUDE CHALLENGE...BY JANE TAYLOR
When was the last time you thanked someone for helping or supporting you or just taking the time to listen to you? When was the last time you showed appreciation towards yourself? What have you noticed when you express gratitude towards someone? How do you feel? What do you notice when you are on the receiving end of someoneʼs gratitude?
One of the wonderful things about expressing gratitude from the heart is it has a positive impact on not only your own wellbeing but also as well as the person or people that are on the receiving end (as long as it is authentic). In the busy world that some of us live in, sometimes those thank youʼs that we know we need to make do not happen - until now!
This month, I would like to put out the challenge of expressing gratitude more than what you have done in the past month. If you are one of those people that thanks people a lot, your challenge will be to increase what you have been doing. If you donʼt thank people a lot, then choose a number you are comfortable with (e.g. saying thank you five times in a day) and stick to that for a period of time (maybe a week or two) and notice what happens in your life! If you are struggling to find something to be grateful for, I have put some questions below that may help you get started.
Remember Lao Tzuʼs quote - “To know and to not yet do, is to not yet know” and as I was finishing this article, another quote came on my facebook timeline - “Just for today, what if we were grateful for everything?”. Gotta love synchronicity!
The people in my life I am grateful for are... I am grateful for my...
The experiences I am grateful for include...
I am grateful that my body...
I need to let the following people know how grateful I am...
WHAT WOULD YOU LIKE?There has been a lot of feedback on the Habits for Wellbeing magazine since its launch and I really appreciate that! I am grateful to each and every one of you that has taken the time to call, email and write on the website or facebook. I really am living my dream!
I would also like to know what you would like to see more of, less or, ideas on people we could feature, inspirational stories etc...
So if you have an idea - please come and share it on the Habits for Wellbeing facebook site https://www.facebook.com/HabitsforWellbeing or e-mail me on [email protected]
We are building a community of like-minded women and it is all empowering and inspiring women to lead happy and healthy lives - so your ideas and suggestions will be greatly appreciated!
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