Nana naps....they really DO help!! hooray!

Life can sometimes just get busy.
So we need to rest our bodies each day to keep our minds clear and our energy levels up. Along with a healthy, nutritious diet and regular exercise, sleep is a vital part of keeping ourselves running 'at our best'.
                                                                     
Sleep deprivation has been linked with many health issues. Here are some fantastic reasons to ensure you do get enough sleep and take part in the 'napping' revolution......

• Sharpen your thinking so you make more accurate judgments and better decisions
• Ramp up your productivity
• Regenerate skin cells so you look younger
• Increase your sex drive
• Help you lose weight by altering metabolism and shifting chemicals that affect appetite
• Reduce your risk of heart attack, stroke, irregular heartbeat, high blood pressure, and other cardiovascular problems
• Lift your mood by bathing your brain in the neurotransmitter serotonin
• Speed up your ability to perform motor tasks, like typing, operating machinery, even swimming
• Improve your accuracy—in everything
• Improve the way your body processes carbs, which reduces your risk of diabetes
• Sharpen your senses so you take in what's important in your environment—and screen out the 24-hour culture chatter that surrounds us
• Put your brain into its creative gear so you can come up with fresh ideas
• Trigger a naturally occurring hormone that blocks the destructive chemicals produced by stress
• Boost your ability to learn something new—and, better yet, remember it
• Zap the need for drugs like caffeine and alcohol to manipulate your mood and energy level
• Relieve migraines
• Improve your night-time sleep by eliminating that wired feeling and thus shutting off the brain chatter
• Make you feel good all over

Enter - 'The Nana nap'! If you haven't tried it, you need to! A brief close of the eyes (about 20 minutes is ideal) and quiet time do wonders for your energy, sanity and mental state. Have you not heard the 'a 20 minute power nap could save your life' advertisements to prevent fatigue driven car accidents?
Many large companies are even providing 'sleep zones' for their employees to sneak away to get a quick moment of shut-eye, and it IS working in the company productivity stakes!

If you have trouble turning off your mind during a busy day, try listening to a guided mediation CD for 10minutes to get you started, then set the alarm and you're away!!

Just be careful about sleeping for too long (e.g. over an hour, as you start to enter a deep sleep state and you will wake up feeling drowsy).

Happy snoozing Gorgeous Girls!

Xxx

How do we keep up that motivation when all we want to do is 'sleep in'!!???

Yes - if we were all celebrities with millions of dollars to spend on hiring a Personal trainer to get us out of bed each day to participate in an hour or two of 'hard yakka' physical challenges, as well as watch every ounce of food and drink that we consume....things would be a lot more achievable!

But why not equip ourselves with the power to push through the lazy days and keep up a consistent fitness, health and over-all wellbeing routine? It would definitely be much cheaper, but also give yourself the satisfaction and sense of inner strength if you can do it all yourself!!

Most of us started exercising for a certain reason; be it to lose weight, improve our fitness levels, to be able to keep up with our kids, give ourselves a stress release, be able to run in a fun run or a confidence boost. So doesn't it make sense to keep reminding ourselves of the reason why we are working our bodies in the first place?
              
1) Find the deep meaning for your change (exercise, training program, diet etc).
Make a list or brainstorm the main reasons why you want to continue to be 'fit and healthy'. Pin this up somewhere that you can see it each day, and use it to remind yourself when you feel like curling up on the couch.

2) Visualise what it feels like to be doing your training when you have a 'good day'. Perhaps the sun was shining, you felt a sense of 'Yes - I can do this, and I'm feeling strong!', or you just enjoyed the satisfied feeling that you wore at the end of the session. Keep thinking of this to help get you going!

3) Find a quote that really 'hits' or 'clicks' with you, to keep you motivated and focussed on what you want to achieve (perhaps there are several). Write these on a drink bottle that you always use, stick them on your bathroom mirror or on your fridge door, get yourself a necklace or bracelet engraved with these quotes, if you use a diary each day; write it on the front cover or have it as your background of your phone or computer. You'll be surprised at how effective a simple reminder can be when you're feeling flat!

Remember - those that succeed are the ones that DO!! So get out there Gorgeous Girls! Xxx
                     

Set yourself a fitness goal!!

After completing the 'Run Melbourne' half marathon last weekend. It was very impressive to look around at the amount of people, the different shapes and sizes, the differing levels of fitness (and seriousness!!) and particularly the giant smiles that were seen on the faces of all race finishers.

Even though I've competed in triathlons, fun runs and multi sport events, the feeling when you finish a race never seems to ease. There is always such an sense of personal achievement in participating in events that are filled with atmosphere, people cheering and supporting each other as well as the camaraderie you seem to develop with other participants (it's funny that after running alongside another person for a part of the race, you feel compelled to push each other and give each other a 'pat on the back' at the finish line), even if they are complete strangers!

I would recommend entering yourself into  one of these events to see exactly what I am talking about! You will be hooked after your first; as many others have found out already!
"I'm going to do the full marathon next time!", or "I'm going to do that 10 minutes faster next year" goals will fly out of your mouth and run through your mind as soon as you get past that finishing line :-)

And No - you do not have to be an athlete to enter. There is something for every interest, skill and fitness level.

Here are some up and coming events you may want to try (and yes, there are many distances, activity types, even women's only  events!):

The Sun-Herald City2Surf run, Sydney (August) The Melbourne Marathon Festival (5km-10km-21.1km, 42km). The Spring into shape run series (Vic - several distances). The Gatorade/Brooks/XOSize/Pink triathlon series. The Oxfam trail walk. http://www.eventlist.com.au/australian-fun-run-calendar/ (Check out this website for a HEAP more!!). I want to see how big your smile is when you complete your goal!! :-) Xxx

Meditation...just for hippies???

For anyone who has never tried meditation, it seems quite 'foreign'. It's only something that hippies and Buddhists do right?
No!! Not at all!
I have had past health problems which included stress, depression, anxiety and eating disorders. The one thing that I know that always benefits me and stops my mind running out of control with unnecessary thoughts, is meditation. This doesn't mean that I make an effort to sit with my legs crossed on the top of a mountain chanting 'OOOOMMMMM' to myself. Often it requires only 10 minutes of your day, where you just focus on your breathing, relaxing your 'tense muscles' and clear your head of the negative thoughts running through that head of yours.
                               
There are many different forms of meditation depending on the reason you want to do it in the first place. To most people, it is used as relaxation, a way to calm yourself and to re-focus your mind on what is most important to you.
Common types are progressive muscle relaxation, breathing control, guided imagery, chanting a mantra repeatedly, or even listening to calming sounds while lying down.
According to 'The better health channel', the direct benefits of meditation can include:

• Improved physical, emotional and mental health
• Focused and clear thinking
• Improved memory
• Enhancing a sense of self and personal presence
• Increased emotional balance
• Greater relaxation and ease
• More equanimity in the face of challenges
• Satisfaction in life
• An improved sense of spiritual fulfilment and awakening.

It has also been shown to help improve:

• Anxiety
• Chronic pain
• Depression
• Headaches
• High blood pressure
• Insomnia
• Migraines
• Stress
• Life-threatening physical illnesses
• Recovery from accident or illness
• A sense of lack of belonging or purpose.

Many Primary and Secondary schools are starting to use meditation as part of their daily routine, as well as in Prison centres. Both places have found it useful in reducing violence, bullying, mental health problems and increases the rationality and focus of it's participants.

I find it easiest to purchase a CD or DVD (there are lots available online - but it's worth checking the reviews a some can be a little 'bland', especially for a beginner!), find a quiet space somewhere, lay down and let the CD guide you.
In times of increased tension or stress, you may find it useful to do this twice a day. However, I find once a day, either in the morning, or when I get home from work in the afternoon seems to be enough :-)

Have a go. I'm sure you will love it!!! Xxx

Breakfast for all......yes - you can claim you are a 'champion' too :-)

Yes girls.... despite wanting that extra 10mins to snooze (thinking about having to get up - which, I'm sure makes the process a LOT harder!!)...breakfast is for 'champions'!!!!

Without a delicious healthy breakfast, you will feel a lot less alert, find yourself reaching for an often unhealthy snack choice as you are sooo 'famished', AND to make it worse; your metabolism does not get it's wake up for the day (meaning you have already set yourself behind the 'eight ball' to get your body burning it's fat stores faster!).

Can’t fit in time for breakfast? The try these delicious and energy sustaining treats....

-          Yogurt sprinkled with seeds and nuts (Try almonds, sunflower, chia, pumpkin, sesame) with a light drizzle of honey and coconut or Berries!!

-          Cook up some boiled eggs early in the week and store them in your fridge to grab on the go*(Great chopped up with cherry tomato, parsley, chilli and a light drizzle of lemon juice – for those savoury lovers!) *For a hit of extra Omega 3’s, throw in some mixed seeds!).

-          Whole grain toast (Make your own on the weekend or store some in the freezer) with ABC spread or avocado – eat it in the car!!

-          Soak some oats overnight with some grated apple, banana, berries, honey, yogurt and cinnamon to grab and eat on the way to work!

-          Make your own breakfast bars or breakfast loaf early in the week to pre-pack for the week ahead. (Carmen’s muesli bar range are a better choice from the shelf – keep an eye on the sugar and additives!)

-          Smoothie (fruit, yogurt, cinnamon, ice, protein/wellbeing powder with skim milk).

-          Freshly squeezed juice (carrot, celery, apple, beetroot and ginger is a great kick-start and cleanser!)

-          Baked beans (low sodium).

-          Make your own granola (Toast oats in raw honey/molasses, cinnamon, coconut, dried fruit, sesame and sunflower seeds, cinnamon or whatever your taste buds desire!!) to mix with a dollop of yogurt and low fat/soy/goats milk in a Tupperware container.

-          Ryvita with low fat ricotta and strawberries.

Forgotten to eat breakfast? Some ‘better choices’ from your local café.....

-          Green, white or black Tea (excellent antioxidants) or a skinny latte (no sugar!)

-          Whole grain toast (very light spread of butter or jam).

-          McDonalds – Yogurts, Egg Mc-muffin (no cheese or bacon :-P), fresh fruit, cereal range.

-          Supermarket/convenience store – yogurt, fruit, low fat milk (check the sugar!!!), protein milk

-          Egg, spinach and tomato wrap (watch the bacon (fat trimmed) and cheese (Fetta is better than tasty or cheddar).

 

Enjoy the change and let me know how it goes in 2 weeks!!!!

XXX

Some easy (but hard!!) circuits and a great leg workout to toughen you up girls!

DO THEM SEVERAL TIMES....I dare you!!! XXX

Love yourself first....throw off that towel!! :-P

After a delightful and fresh morning swim (if you saw a pic of me right now, you'd notice the awesome 'goggle marks' imprinted around my eyes!), I sprinted into the change rooms to beat the other ladies into the hot showers.
Looking around the room, it was funny to watch the way people act when they are somewhat 'forced' to 'bear all' to get themselves changed.
There were the odd older ladies, who seemed to be oblivious to everyone around them; as they put talcum powder and moisturiser on EVERY crevice of their body.
But, the majority seemed to be trying to balance their bathers or towel to cover as much of their womanly figures as possible. There were some, who I would go as far as to say that looked absolutely petrified of letting anyone see an inch of skin, as they kept their tense eyes looking down at their belongings, saying nothing.

It made me think about how we seem to have been born with (or perhaps it has frown on us with pressure from the media, or to have a 'super-model figure...take note ladies; one in about a million women in the world actually are supermodels!!!), such a timid and negative view about how we look, that we can't even be comfortable getting dressed in front of other women!

Being a PE teacher, I would regularly have girls who would refuse to get changed when anyone else was in the change room because they were so body conscious!!

Take note of this quote ladies.........!!

How can we be confident, happy, content, resilient and strong if we don't even like who or what we are?
Take note
 - We all have the same body parts!!
- If everyone looked exactly the same, we would be boring,
- If you don't love yourself, how can you expect anyone else to?
- Healthy is better than skinny,
- Happy is better than feeling inadequate as soon as you look in the mirror.

Your are the most important, brilliant, individual and strong creature that has been made on this earth.
You are you Gorgeous Girl; and that we LOVE :-)

Isn't it funny how women are, by nature, nurturing and loving creatures....yet we are always trying to compete against each other!

After going through short periods of a serious lack of motivation to push myself in training, or even just get out of bed earlier to train..I have found that the one thing that seems to get me past my comfort (and somewhat lazy!) zone, is seeing another 'Gorgeous Girl' out for a run, working hard in the pool, out riding her bike or just looking amazingly fit and strong.
I found myself falling into the lazy habit of waking up on the weekend, planning a longer run or ride....but then (as I'm sure you have all experienced yourselves!), getting side-tracked by other things to do around the house or the little voice inside my head telling me how hard its going to be!
So...as I drove out to the local shopping centre, I spotted a girl (who funnily enough looked extremely similar to myself!), running her heart out from the park that I planned to do my run in.

Right. That was it. I'm not going to miss out. She's enjoying herself in the fresh air, getting fitter and faster, clearing her head and going to start her weekend with an energetic 'bang'. Meanwhile, I'm feeling guilty, sluggish, un-accomplished and 'foggy headed' for not running and spending my day indoors. As soon as I got home, I put my running clothes on (as bright colours as I could find to give me an extra 'buzz'), laced up my runners, turned up my I-pod and hit the pavement.
An hour and a half later; I'd pushed myself a little further than normal, ran through the weaving and mind escaping twists of the park trails and felt full of energy!!

So - my challenge to you. Find a friend (or perhaps someone you envy!!), and use them as a 'competitive support sister'! It's a much more productive and healthy way to use that competitive streak within you for 'the greater good'!!
Go on - you are a "Beautiful, strong and happy woman" who is going to 'beat that other girl', and feel amazing at the same time!

Go girl!!!!

Coffee me up!!

I do love a good coffee - and after travelling overseas to return to Melbourne, who has to be rated one of the best places in the world for a great 'cuppa'- I've become quite impartial to the delicious warm, caffeine filled beverage mid-morning!!
But are some options 'healthier' than others?? Should I choose a flat white, long black, chai latte???

If kilojoules and sugar content are the main culprits for making our addiction look not so 'lovely', then think about the following choices:
**Always opt for skim milk (unless of course you're heavily training to work off the 'energy in - energy out' rule).
Best choices:
Piccolo (100kj),
Espresso (2-3kj),
Small Skim latte (600kj with some added calcium & protein from milk),
Long black (6kj).

Okay option:
Skinny cappuccino (240kj - but added sugar from the choccy sprinkle!),
Flat white (500kj - opt for a skim and a small size to bump up it's 'healthiness'),
Soy latte (Less saturated fat than normal milk, but still 5g of fat per serve which can effect weight loss if you drink a them daily or several times daily!),

Steer clear (Warning - high sugar!):
Mocha (Often comes with cream, contains 25g sugar per serve - even the 'skim' option!),
Chai latte (10g fat and 30g sugar - it's the chai flavour mix that ruins it. Try adding cinnamon or nutmeg to get a similar flavour to skim milk, tea or café latte),
Caramel latte (well - the 'caramel' says it all - 20g sugar and 10g fat!),
Iced coffee (I know - yummy on hot days, but more than 800kj a serve and 40g or 8 teaspoons of sugar - NO!).
 
So....when you walk to the local café (*note the 'walk' in that sentence :-)  ), think about the 'Best choices', check out the sugar and fat content and choose a small size with skim milk.
Or - swap a coffee for an antioxidant boosting cup of green/white/rooibos tea!!

One last thing - Try to keep the caffeine between meals. Caffeine can effect your bodies ability to absorb iron, which can make us even more tired :-(

Happy Coffee o'clock Gorgeous Girls!

Will weight training make us bulky and 'masculine'???!!!

A good friend of mine who is a Personal trainer, was at her 'wits end' the other day at the frustration of continuously having to reassure her female clients that they will NOT turn into 'He-man' or a Body builder!!.
Of course - I do appreciate the amount of work that Body builder's put into their strong physique, but girls; do not fear...it takes a lot of work for females to have such obvious muscle definition.

We all know about the predominantly male hormone; Testosterone. It's the hormone responsible for muscle building, a deepening voice in males, extra hair growth, sometimes aggression, the production of sperm cells and of course growth and muscle development.
Women only produce testosterone in small amounts so it is actually quite difficult (and takes some heavy lifting, and often unnatural growth hormone assistance!) to develop large muscles.
According to this Personal trainer friend of mine, most women want to achieve a toned body, lose weight and feel an increased sense of 'fitness'.

Adding weight training into your fitness program will:
- Speed up your 'toned physique' (think tight booty, no more 'tuck shop lady arms' and firm abs!),
- Speed up your metabolism (increased muscle mass needs more energy than fat),
- Assist in bone strengthening (particularly important for women as we get older to prevent osteoporosis),
- Increase our strength (imagine how much easier carrying shopping bags, lifting up our kids and many day to day tasks will be ....you won't need a man around the house!!!!)
- Reduce our risk of injury and improve posture (as many stabilizing muscles are strengthened),
- A Harvard study found that women who were depressed often increased their confidence, and therefore improved their depression by including weights 2-3 times a week into their program.



Ok - sounds good, but how do I start a weight training program?

- If you go to a gym, ask an instructor for some advice and to write up a short program for you, or grab a friend by the arm and pull her along to a 'Body Pump' group fitness session (weights to music!),
- Flick through any of the women's health and fitness magazines at your local newsagency (many are available online) for some ideas of exercises you can do at home or in the park while your kids are playing on the playground,
- Grab some soup cans, or fill up water bottles with sand or water to use as weight while you get started (you can walk while you carry them, follow a few magazine exercise tips and 'train' while you watch TV!),
- There are lots of exercise DVDs available to complete in the comfort of your own home (some may need some light dumbbells or 'soup cans'!),

Try to include some weight (or body weight) training  2 - 3 times a week (you only need 10-20mins...it's express, low sweat training- woohoo!!).

Have a go and get back to me about how you're feeling in a few weeks......I know you'll love it!!!

A couple of links for example workouts to get you started :-)
http://www.womenshealthandfitness.com.au/fitness/workouts
http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm

Healthy eating vs....'diet eating'...

Ok, so I will admit, I know the background of healthy eating, what a healthy diet consists of...but still have that little voice in the back of my head (like many of you I'm sure!) that feels guilt for perhaps eating more than what my 'brain' or the 'diet plan' tells me.
The thing is...if you want to be active, happy, relaxed and able to enjoy the things that require energy and decent amounts of physical activity; you have to really be careful that the 'diet' isn't taking over from logic.
Unfortunately, the evidence suggests otherwise (and yes - I do agree, there definitely is an obesity problem in developed nations such as our 'great southern land'). Looking at tiny frames of teenage girls, even some of the Personal training/fitness/weight loss groups aimed at women still seem to use pictures of women who are unnaturally thin...being able to see your ribs and hip bones is not a natural healthy look girls!
There is still some sense of 'achievement' in being labelled 'skinny'; the debate whether it is brought on by societal pressures or not is still out there. Of course, my highest praise is sent out to women who have worked super hard to reduce excess and unhealthy fat levels. However, there is such a fine line between losing the weight to a healthy level and losing the weight to the point of feeling lethargic and restricted every day.
What is 'healthy'?...according to the dictionary, health is.....

1. in good condition: in good physical or mental condition
2. beneficial to health: helping to maintain or bring about good health
3. suggestive of good health: showing that somebody is in good health

Synonyms: fit, well, strong, vigorous, in good physical shape, hale and hearty, in the pink, in fine fettle

So Gorgeous Girls; if you are feeling exhausted, tired, depressed, anxious and irritable - you are not 'healthy'.
To my sisters out there who love their sports - you can't keep going at a high level to see results if you are not fuelling your body. I am a culprit in recent times; which prompted me to write about this issue. I changed and increased the amount of food I'm eating (while eating 'healthy options' such as Fruits, vegetables, whole grains, proteins, low fat dairy etc), and what do you know! Within a couple of days; my face looked brighter, I had the energy to complete the workouts and extra catch ups with friends, and I was able to deal with day to day issues a lot easier than when I wasn't getting enough fuel for my body.

So...If you're feeling the extra pressure to be 'super thin'. Remember, if it is starting to stop you doing the things that you want to do in life......is 'super thin' really worth it??

I vote a healthy, strong and happy woman!!! Just think about it :-)

Love and hugs Gorgeous Girl Xxx

Gorgeous Girl Health & Fitness: What makes us happy?....what do we want out of lif...

Gorgeous Girl Health & Fitness: What makes us happy?....what do we want out of lif...: As I was sitting down recently having a delicious serving of an omelette and a soy latte with a friend of mine, we got into quite a deep dis...

What makes us happy?....what do we want out of life??

As I was sitting down recently having a delicious serving of an omelette and a soy latte with a friend of mine, we got into quite a deep discussion.
This particular friend came across a health issue where she was told she may have a form of cancer. After waiting a very 'stressful' (as you can imagine!) 48 hours for the results to come through, she was prompted by this scare to spend many hours soul searching and thinking about her life.

Would she be happy with life if she only had a few months of precious life left?
Has she done all of the things she ever wanted to do?
Will she ever regret not doing something or holding back for a reason which may be miniscule and insignificant?

The questions ran in circles around her head, until finally the good news came through.

However, it made me think (and yes - I have recently been doing the same thing after a few tough events late last year and recently returning from a 'round the world' adventure to find out what I want out of life!), how can we make sure that we really are living each day to it's limits?

Obviously if we lived EVERY day to it's absolute extreme, we would probably burn ourselves out trying to achieve everything in one go! However, could something as simple as considering 'are you really happy?" change your life for the better?

It's a powerful though; "Am I really happy?".
And it's quite funny to think that if we really aren't happy, we have the power within ourselves to change what needs to be changed and live a life we dream of.

I have so many friends who complain about how much they complain day in, day out from exhaustion and a dismal outlook on their weekly routine, when they long to be doing something else.

If you think about it, and I say again - if it doesn't make you happy - don't do it. It sounds simple. It actually is simple, and I challenge you to ask yourself the same question.
If you're answer is 'no', then sit down, work out what needs changing and go and do it!

Life is too short to be unhappy, looking at the world as a 'glass half empty', or crying yourself to sleep each night.

Dream your biggest dream and go and achieve it. Set out your goals, plans, brainstorm your ideas, consult friends and family.......and live :-)

I believe in you Gorgeous Girl Xxx

Stress....argh!! How NOT to drive yourself crazy :-)

After a good chat with a friend about how 'blah' I've been feeling at the moment..I felt compelled to include something on the effects of stress, how to recognize it and how to keep it under wraps!

If course stresss can be sometimes useful-our species use the bodies 'fight or flight' response to react quickly to the chase if a lion or cougar 'back in the day'. Stress- if in moderate levels can make us more alert in times of exams or busy periods at work, it can also give us a bit if extra and arousal energy to compete in sports events.

The only problem with stress is, that when we express it in high doses over a long period of time, our health and as a result life around us can suffer.

Stress can cause and contribute to:

-Gastro intestinal upsets,

-Head aches,

-Reduced immune system functioning,

-Heart conditions,

-An increased cholesterol and cortisol level in your blood,

-Increase your risk of developing a mental illness,

-Effect your social & family life,

As well as obviously make you exhausted all the time! :-(

So how can we deal with stress in a healthy way? 

-Get active (release that built up tension),

-Watch your diet (Complex carbohydrates, B vitamins, Omega 3 are all essential!!),

-Take time out to laugh (laughing clubs don't exist for no reason-the release is awesome!!),

-Try meditation (if you're a but sceptic me go to a yoga or body balance class at yor local gym or download a guided meditation audio from I-tunes!...trust me..it's a savior to clear your mind-tried & tested!!),

-Catch up with friends (yes-it takes time away from completing your work deadline-but studies have shown the positive outcomes of a good giggle, 'vent' and time with a support network,

-Be assertive. Don't be afraid to say no to things if you are already 'snowed under' or just need a break. It can take practice, but delegating & reducing your load at times can be very beneficial.

-Listening to music, reading a book, strolling through the shopping arcade, having a coffee-anything that gives you a short break from the 'crazy' day you've had gives your poor old brain & body a chance to 're-group', chill out & think more clearly.

-Finally rest..make sure you're getting a minimum of 7-8hours of sleep each night. Without sleep-it is almost impossible to cope!!!

http://www.mayoclinic.com/health/stress-relievers/MY01373/NSECTIONGROUP=2

Stress less Gorgeous Girls Xxxx

Why we really love sunshine!!! :-)

Absolutely loving the extra sunshine we're getting at the moment - and for a Melbourne girl, sunshine doesn't come every day!!!!

It just has such a positive effect on the day, making you somehow more productive, motivated and happier with life!
How can something millions of miles away from us have such an effect and what is it really doing to our bodies??

Well:
- Increases our levels of Vitamin D (important in calcium uptake for bone strength),
- Increases Melatonin levels (involved in 'mood lifting'!),
- It helps to improve 'seasonal affective disorder', which effects people's 'mood',
- Some evidence that moderate levels of sunshine each day can increase our immunity and help to ward off diseases such as Multiple Sclerosis and Cancers,
- Gets us outside more often, which generally causes us to be more active...
http://www.health.harvard.edu/fhg/updates/update0604d.shtml

Not sure about you, but I'm impressed by the power of nature (yet again!).

It is recommended that 10-15 minutes of sunshine on your skin each day is beneficial to our health. Just make sure you are not out in the sun for prolonged periods between the hours of 10am and 3pm, particularly if you do not have sunscreen, a hat, sunglasses or UV protective clothing (Slip, Slop, Slap everyone!).

I'm off - time to expose myself for 10 minutes and reap the benefits!! :-)

Keep up that smile Gorgeous Girls XX

Goal Setting...how to be well on your way to achieving your dreams :-)

The importance of setting yourself goals, both for the short (next day or few weeks), and long (months and years) term has been recognised by anyone who has achieved awesome things in their lives.
Be it weight loss or fitness goals, sporting achievements, work promotions, financial or travel goals; with so many conflicting day to day 'chores' in our lives, it really does help to sit own and decide what is most important to you and how you are going to achieve it.
Without a goal, it is so easy to get side-tracked from remembering 'the bigger picture'. It also makes it hard to visualise the process of reaching that goal (to many it will seem quite unattainable and sometimes over-whelming- me included!!).

So - with the help of the Australian swimming 'come-back' King; Geoff Huegill ('Be your best'), here are some ideas and plans for you to sit down and start making your goals a reality!

http://www.lululemon.com/education/goalsetting Is also a fantastic link on goal setting, why it is important, how we can do it, as well as providing a 'goal setting template' for you to start recording and setting your own goals...and yes- it is women and user friendly :-)

Yes - homework for today - but it will set you up for months!!! :-)

Go you 'Gorgeous Girl'!!

      

So how do I create my own ‘code of conduct’ for a better life.........(Adapted from Geoff Huegill – ‘Be your best’.

1.      Define the person that you want to be. Think about this; what kind of person am i striving to become?

2.      Describe key actions that exemplify the person you have just described. Specify that behaviour that would typify the best you.

3.      Identify and write down specific behaviour/s you can commit to and practise regularly in order to live the life you’ve declared for yourself.

4.      Remind yourself frequently of your commitment to acting in ways that are consistent with your ‘declared self defined identity’.

5.      Several times a day, stop yourself and assess your actions. How consistent are they with the goal which you are striving towards? What do you need to do so that you are, in fact, acting in accord with your own self conduct?

Seven secrets to getting ‘into shape’....(Adapted from Geoff Huegill – be your best).

1)      Set realistic goals and a realistic time frame (No need to try and climb Everest!!)

2)      Get balance (e.g don’t banish everything from your diet; think the 80 'healthy'-20 'less healthy' rule!)

3)      Live your new plan EVERY day (not every second or third day).

4)      Surround yourself with positive and like minded individuals. It is difficult to be self-motivated every day.

5)      Have self belief. You are going to get out of bed, off the couch and fight for your ‘change’!

 

      6)      Don’t think you are going to be perfect. Everyone has down days. Just be the best you can be on every given day.

     7)      To bring out your ‘inner champion’, play to your strengths, manage your weakness’ but don’t be obsessed by them.



Ready....set.........GO!!!!!!

XXX

One small positive change...