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Do Regular Exercise

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Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. Plato

Metabolically, we are hunters and gatherers, with approximately 700 working muscles functioning in sync to move just over 200 bones on your frame. Your body was engineered to be an action machine. It is meant to jump, run, twist, push and pull. And this is why it is crucial that we move it in order to stay in top shape. In-fact, doctors have admitted that they know of no invented drug that can create the same health benefits than regular exercise can – without it, your body literally begins to shut down and your organs fail to function properly.

But the reality is that very of us are exercising, and this is a massive contributing factor to why two thirds of our nation is overweight or obese.

There are 2 main ways to get your daily dose of exercise:

1.Incidental Exercise: is anything that you do on a day to day basis that’s generally part of your life. This may include things like cleaning, walking to work and gardening. The less incidental exercise that you do, the more structured exercise you should be doing to compensate. Incidental activity alone is never usually enough to maintain peak fitness unless you are a lumberjack, so it is always advisable to incorporate regular structured exercise into your weekly routine.

2.Structured Exercise: is exercise which you deliberately structure into your day. It often includes activities like playing sport, having a set time to go walking or going to the gym to do a workout. When it comes to planning your structured exercise, be sure to incorporate these 3 key components;

*Aerobic: Look at this is as endurance training for your heart. Its purpose is to increase your cardiovascular fitness, meaning you can do more work with feeling less puffed. Some examples include brisk walking or jogging, swimming, rowing and cycling. In general you should be performing at least 20 minutes or more of aerobic activity most days of the week.

*Strength: This is any weight-bearing activity where you overload your muscles to increase in strength and often size. The most important thing about strength training is that it prevents the natural loss of muscle mass as you age. The result being that you turn your body into a raging inferno, meaning you increase your metabolism so that you burn more calories than you normally would and even whilst you’re asleep.

Core stability is also a very important component of strength training and this means being able to maintain proper alignment during life activities. With a strong core you build the foundation for a strong, fit and lean body.

One of the most simple and best forms of strength training is body weight training — including functional exercises such as squats, push-ups, planking, lunges, chin-ups and dips. Strength training should be done two to three times per week for about 30 minutes and on non-consecutive days for adequate recovery between sessions.

*Flexibility: This includes stretching your muscles and joints, to allow you to stretch through a greater range of motion. This is important to for increased blood flow and tone in your muscles, better sleep, better posture, less aches and pains and less chance of having an injury. Flexibility is improved through regular stretching or by doing activities like yoga and dance which I strongly encourage. Aim to do a stretch at least five minutes each day, if not longer on most days of the week.

A combination of all 3 is best:

In combination, all 3 forms of exercise offer numerous benefits including a faster metabolism, less inflammation, better adherence to other positive lifestyle behaviours like clean eating, improved organ function and so much more. All of this translates to not only a thinner you, but also the prevention of conditions such as cardiovascular disease, type II diabetes, insulin resistance, cancer, depression and lower back pain. Exercise also reduces the effects of ageing and assists you to look and feel your best. It’s also great for social interaction as well as being an effective stress-management practice. Just a few minutes each day can release enough endorphins to instantly make you feel better.

Here are some of my other tips around exercise:

*The best exercise is the one you love and will stick with.

*Choose an exercise which you have easy access too (geographic location and cost are often overlooked).

*Vary your routine to maintain interest and keep your muscles guessing. E.g. a run around the block this week, and then go for a ride next week at the same time. This/cross training also helps you to minimize your chance of injury.

*If you sit at work, ensure to only sit for 20minutes at a time, then stand for 8minutes then stretch for 2minutes.

*Exercise outdoors as often as possible – there are many great benefits of doing so.

*Exercise in the morning and get it out of the way.

*Taking action will inspire action – it’s hard at the start but it will get easier.

*Aim to get fit/strong, not to lose weight. Weight loss and other benefits come naturally when you do so.

*Set some goals. E.g. 30 push-ups, 60sec plank, 10 chin-ups, 60sec wall sit, 5klm Run in under 30 minutes, etc.

*Avoid exercising if you are exhausted – this can lead to adrenal fatigue. Instead spend that time sleeping.

*Listen to your body – it knows best. If your back pain goes, if you feel more energy, if you move better, then great.

*Don’t let injuries become an excuse. E.g. if you have an injured shoulder then work your legs/abs – don’t give up.

*If you have any injuries – past or present, then ensure to seek assistance from a professional who can help.

*Seek the advice of a fitness professional – this information in this post is general advice only.

*Always get your doctor’s approval before starting any exercise program.

*If all of this sounds like too much then just focus on moving more. If your struggling to find the time, then aim to do 2-3, 5-10 minute workouts per week – it’s better than not exercising at all!

So tell me, what is your favourite and least favourite type of exercise and why?

Robert

October 19, 2017 2 comments

WHAT YOU CHEW RECENT POSTS

Reduce Toxins In Your Life

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Our modern way of life is very different to previous generations – in some ways its better and some ways its worse. However, as far as our exposure to toxins and the affect this is having on our health is concerned, today we are at a greater risk of being harmed than our ancestors ever were. And this is because toxins are simply everywhere; in what we eat, in the air we breathe, in what we put on our skin and everywhere else.

And at the end of the day, there are two things which cause disease within the body – stress and toxins. I’ll talk about stress reduction in another post, but what about toxins? The reality is that all toxins are dangerous in their own way, and some more than others. Most are linked to virtually every physical and mental health problem that exists today, including depression, cancer, and obesity.

Therefore, if we are to live happier, healthier, fitter lives, then it is essential that we minimize our exposure to as many toxins as possible. Here are some of my top tips on how best to do this…

Reduce Toxins in food:

*Replace processed foods with fresh foods.

*Avoid eating fast food.

*Choose organic fruit and vegetables or grow your own.

*Chose organic meats and dairy products.

*Avoid meat glue (an enzyme used to glue scrap bits of meat together to look like a natural piece of meat).

*Eat smaller fish like sardines and shrimp instead of larger ones like swordfish and tuna.

*Use unrefined, organic coconut oil for everything including cooking. Extra virgin olive is also good, but only cook with it at low temperatures.

*Minimise your intake of sugar.

*Reduce your intake of gluten.

*Minimise soy products – we are not sure if they are safe yet.

*Avoid genetically modified products (GMO’s) – we are not sure if they are safe yet.

*Filter your water to remove nasties like chlorine, fluoride and heavy metals.

*Avoid sports supplements like protein powders and energy bars unless you are an athlete – most contain many harmful toxins.

*Avoid eating out too often – most restaurants use cheaper and inferior ingredients to maximise profits – you really don’t know what you are eating unless you make it yourself.

*Try to eat Australian products – we have a long way to go, but our food practices are often of a higher standard than countries like China.

*Only chew natural gum – most chewing gum is highly toxic and should be avoided at all costs.

Limit Prescription Medication:

*Virtually all medications have numerous side-affects due to the large amount of toxins contained within them (e.g. antidepressants). It’s important to know what these side-affects are and weigh whether or not it is worth taking them. Ensure to speak to your doctor before making any changes to your medication.

*Avoid capsules but if you need to take then, try to use ones made with vegetables, rather than gelatine which contains dangerous xenoestrogens. Others such as many of the so called natural vitamin E capsules, are often made from the dregs of soy oil processing tanks, and can make you gravely ill.

Avoid Recreational drugs:

*Limit your intake of Alcohol – yes it is a toxin and especially so if drunk in excess.

*Quit smoking.

*Avoid drugs like ice and ecstasy which are dangerous toxins.

Reduce Toxic Cookware:

*Never use pans lined with Teflon and Silverstone (the fumes kill birds and so can harm you).

*Replace any aluminium, metal, or copper cookware with ceramic, cast iron, or stainless steel, stoneware, glass and corning ware.

*Replace all of your plastic utensils with 100% food grade silicon ones (not simply silicon coating).

*If you have a dishwasher replace your rinse aid with white vinegar, and chose only natural dishwashing tablets.

*Use brown paper bags instead of foil, plastic bags or gladwrap where possible.

*Use glass rather than plastic for food storage containers.

*Use a glass or stainless steel drink bottle.

Reduce toxic personal care/cosmetic products:

This is an area where a lot of people get caught out. It’s important to remember that what goes onto your body also goes into your body. So, if it isn’t pure enough to eat, then it’s not good enough to put on your skin. Things like body washes are even worse because the toxins don’t only get absorbed via your skin, but also they get vaporised and you breathe it in too.

*Use a natural deodorant.

*Use natural toothpaste and mouth wash.

*Use a natural sunscreen.

*Avoid antibacterial soaps and gels – natural soaps are best

*Ensure to use only natural shampoos and conditioners.

*Use natural shaving gels and aftershave.

*Choose natural hair styling products such as wax, gel, fudge and avoid hairsprays.

*Use only natural hair dyes.

*Minimize your use of perfumes/fragrances and always spray on your clothes instead of your skin.

*Ensure to use only natural cosmetics/makeup and try to have days where you wear nothing at all.

*Avoid getting eyelash extensions.

*Avoid getting ceramic nails – instead look for natural alternatives or grow your own nails.

*Use only a natural organic lip balm.

*Use only natural and organic tanning products.

*Buy fragrance free fabric softeners, and unscented paper goods such as toilet paper, tissues, paper towel.

*Avoid using fragranced candles, incense, essential oils (the pure/really expensive ones are fine), etc.

Watch your mouth:

Mercury, Nickel, Titanium, Fluoride, BPA, and Latex are just some of the highly toxic materials used by dentists, in things like plates, fillings, root canals, etc. The best advice is to see a proper holistic dentist who can remove many of these toxic substances from your mouth, and replace them with materials which are much safer. Top up your private health insurance first – this can be costly!

Grow old gracefully:

Many people today are opting for procedures to make them look younger but due to the toxins used and dangers involved I think you should instead just try to look the best you can at the age you are and not worry about it.

*Avoid getting implants like breast implants – are strongly linked to cancer/lymphoma.

*Avoid Botox and facial fillers.

*Avoid chemical peels and similar treatments.

*Avoid inking yourself – Tattoo ink including permanent cosmetic make up, both contain toxins.

Watch what you wear:

So many of the worlds clothes now are coming from countries like China, but often Chinese cotton is of such poor quality that they permeate it with Formaldehyde to give it body. And don’t just think its cheap brands either – Global designer brands such as Armani, Levi’s, Zara and many others have all been shown to contain dangerous levels. Remember, the skin is very absorbent: why do you think we have nicotine patches or hormones patches? Obviously everyone has different sensitivities and most people won’t notice an immediate reaction. Sure they may get itchy/hives or feel a bit nauseated, however the real issues like cancer begin to surface later on.

*Avoid synthetic fabrics (hold up jeans) and instead only wear natural fabrics like cotton, hemp, linen, silk and wool.

*Avoid wrinkle free clothing – which often contains Teflon.

*Use a natural mattress/bedding – you spend one third of your life on it.

*Ensure that your exercise/yoga mat is safe as most contain high levels of toxins.

Reduce household chemicals:

The reason why you often feel sick after cleaning the house is not because you hate cleaning, it’s got much more to do with the fact that virtually all household cleaners are extremely toxic. Have you every walked down the cleaning aisle in a supermarket and felt sick – you know why. The reality is that most household cleaners can be replaced with natural products. Mix some washing soda, borax and liquid castelle soap together and you can clean just about anything. Eucalyptus oil is another great all-rounder. Vinegar is also great for cleaning glass too. Remember to always wear gloves, safety clothes, and a mask when cleaning to avoid breathing in dust, mould and anything else. Some other tips include;

*Only use fragrance free bin liners.

*Use a steam mop to clean just about anything without any chemicals.

*Use only natural laundry detergents – they are better for your garden too.

*Use extra caution not to inhale the dust if emptying bag-less vacuum cleaner cartridges. Or use one where you can throw away the bags instead.

*Choose natural pest and garden sprays where possible.

Reduce toxins in your car:

Our cars are full of toxins – here are a few ways to reduce your exposure to toxins;

*Close your air vents when driving in heavy pollution/high traffic areas.

*Use natural air fresheners instead of chemical ones – coffee beans, eucalyptus spray or baking soda are all good.

*Avoid standing over the fuel vapours when filling up your car with petrol.

*Avoid getting straight into your car on hot days – air it out first.

Watch toxins at work:

There are thousands of different carcinogens in the workplace, dependent upon where you work. If you’re a tradie, then dust, chemical and fumes might be a hazard. And if you work in an office, then fluorescent lighting, carpet cleaners, paint, and computers may be affecting your health. Do what you need to do to reduce toxins in your workplace or at least protect yourself from them.

Reduce your exposure to Electromagnetic Radiation:

Unfortunately electromagnetic radiation is almost inescapable these days, but here are some things you can do to minimise your exposure to it;

Watch your mobile phone –Use headphones or a hands free set, and wherever possible and avoid carrying it in your pocket too. Cordless Phones are also nearly as bad. Consider buying a protective case which fits over your phone and helps to minimise radiation exposure.

Ditch your phone watch – Do you really need a phone on your wrist? Unless you’re Maxwell Smart then I highly doubt it. Refrain from using a phone watch at all costs.

Refrain from using fitness tracking bands – Unless you are a professional athlete, then you have no reason to use a fitness tracking band. But if you must, then only use it when you want to monitor your structured exercise which is often no longer than an hour at a time, not your incidental exercise which is often measured over the entire day. And definitely don’t wear it to bed either. These things do more harm than good.

Computers and Tablets Devices – Limit your exposure; many people now read eBooks on their tablet – if this is the case ensure to turn the Wi-Fi off. Also ensure your kids limit their time on these devices as they are more susceptible to radiation than adults. Either way there are screens you can buy which reduce radiation.

Modems –Turn your modem of when you don’t need to access Wi-Fi including when you go to bed.

Electricity Meter/Smart Boxes – Ensure it is installed well away from where you sleep. If not then shift rooms.

Baby Monitors – Keep baby monitors as far away from your baby as possible and only use when necessary.

Electric blankets – You don’t need an electric blanket but if you must, then heat up the bed before you go to sleep then turn it off from the power point before you go to bed.

As you can see, there are many toxins in our environment wreaking havoc on our health. At the end of the day, we can’t eliminate all of them, but we can reduce them to the point which will have a profound difference on our health. Every bit helps so just begin to make small changes like swapping your deodorant this week, and then your cookware the following week. As you do so, you will literally begin to feel the difference in your health, and want to remove even more toxins from your life by swapping over to safer alternatives.

If you are concerned with the level of toxins already existent in your body, then it may be worthwhile getting tested. Speak to a good naturopath as well as your doctor who can advise you further.

So I’m curious, what things/products have you swapped in your life, and how do you feel from doing so?

Robert

October 6, 2017 0 comment

Letting go of Self-Limiting Beliefs with Carmen Holder

Join me in a conversation on beliefs and life with Carmen Holder – the first known survivor in the world to make a 100% recovery from a complete heart puncture. In this short interview, Carmen shares the importance of remaining flexible/letting go of self-limiting beliefs, as well as many other lessons which she has learnt along the way, including the importance of getting to know yourself, being your own best friend, making time for yourself and more. If anybody would like to find out more about Carmen, or book her as a speaker, please visit www.carmenholder.com

October 2, 2017 0 comment

Be flexible in your beliefs

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One of the most important attributes of living true includes remaining flexible in your beliefs. Essentially, this means being willing to change your beliefs about what you ‘believe’ to be true. This is important because what you believe can be the real difference between an ordinary life and an extraordinary one.

What are beliefs and how do we form them?

Beliefs are simply what we believe to be true according to our perception of our experiences.

We may be born with no beliefs but they begin to form from an early age, especially about our self. Either through real or perceived events/thoughts in our head or possibly even something taken out of context. Sometimes they may even be passed on through the influence from family and friends and of course our environment. Unless our experience of life relating to that belief tells us otherwise as we move through life, we can remain stuck with old beliefs that may not serve us well.

The beliefs we form can either be positive or negative. Positive beliefs empower us and enhance health and happiness. Negative beliefs do the opposite and are known as self-limiting beliefs.

What may appear trivial to others can be detrimental to yourself and lead to the creation of self-limiting beliefs which can last a lifetime. For example, your dad saying “shut the door you stupid child” could lead to you growing up with the belief that you are stupid.

As times goes by our heads get filled up with all of these beliefs and suddenly the way we perceive ourselves and the world becomes distorted. This is because our beliefs, whether they are real or not, positive or negative, shape our reality. Our beliefs influence and affect everything in our lives, including what we think, say and do and our part in the world.

Why is it important to remain flexible in your beliefs?

The reality is that many of the beliefs we form or adopt in life are simply not true. As such, most of us today are living with a distorted perception of not only the world, but more importantly ourselves.

There are two primary reasons why you need to remain flexible in your beliefs:

You are not living true if you don’t – instead you are living in a box; a fictional based reality that you have created based on your perception of yourself, the world and everything in it. Our false beliefs take us further from who we really are and robs us of our confidence, our gratitude, our resilience and our happiness. It affects our relationships, our career, our finances, our faith and the lifestyle choices we make around things like food, sleep and exercise.

We all know people who think and act like they know everything. These are often the same people who seem to struggle in life in different ways – a victim of their own stubbornness if you like. Some would even rather die than change their beliefs, which can be frustrating because you really want to see them change and be happy.

The problem with being a “know it all” is that you become blinded only by what you know. If you can relate to this, then it’s really important that you resist the need to always be right and acknowledge that you don’t know it all because if you did then your life would be pretty peachy in every way which is very seldom the case.

Experience has taught me that most people know enough to make a good living and survive in the world, however surviving is not thriving. The reality is that very few of us (and I say this without judgement), actually know enough about the true nature of ourselves, love and life, in a way that allows us to really be happy, healthy and fit.

So please, unless your name is Google, don’t assume you know everything because none of us do. The moment you think you know it all, is the moment that you close yourself off from reality and this is not living true. I can guarantee that as long as you think you know it all, you will not achieve your true potential in life. The key is to always remain curious and interested about everything. By doing so, you remain open, expanding your beliefs for greater awareness and expansion of not only the self but the world around you also.

You begin to open yourself up to reality as it really is – not the reality you perceive exists. A reality which brings you an enormous sense of joy, peace and enthusiasm in each and every moment regardless of what is or isn’t going on in your life. One where true lasting health, happiness and fitness is really possible. This is life itself, without all of the dysfunction. And this is what is available to us once we let go of old beliefs and open ourselves up to new beliefs and ways of being in the world. So please, don’t shut out things simply because you don’t understand or are fearful of them – but rather try to keep an open mind to all things. There are many things outside of your awareness that you are not even aware off, let alone understand.

Therefore, the first and foremost attribute of living true requires that we be flexible in our beliefs and in doing so begin to let go of any self-limiting beliefs which no longer serve us. Here are some tips to do this…

Free Will – You always have a choice:

Each one of us has the ‘free will’ to change our beliefs and believe what we want to believe and to choose the life that we want to live. If something in your life isn’t working, then it may be helpful to examine your beliefs, it may be that you are stuck somewhere. It’s entirely up to you!

Ditch the guilt:

Sometimes we hold on to self-limiting beliefs because we don’t want to disrespect or dishonour someone who matters to us. Family members are especially good at making you feel that you don’t really love them if you change your beliefs. However, the reality is that nothing could be further from the truth. You don’t need anyone’s approval – you are free to believe anything you want to believe. You are not responsible for others belief systems.

Get out of your comfort zone:

Humans are creatures of habit – we do what we know and often what we know is what we have learnt to survive. However surviving is not thriving. In order to get everything that you truly want in life you need to step outside of your comfort zone. So get comfortable with being uncomfortable. This includes resisting the temptation of staying with what you know because you think you have it figured out, and you are safe and doing ok, and you know what is coming next. Instead of being apprehensive or scared of change, be willing to step into the unknown and trust the process.

Let go of the past beliefs which no longer serve you:

So many of the beliefs we form about anything are in relation to the past. However the past only exists in your own head – all we really have is the present moment. So be careful that your past beliefs are not diverting your time, energy and attention away from the present and effectively robbing you of life. Understand that what was true or seemed to be true in the past, may not necessarily be true today – due to time itself, your own growth and awareness, technology, or any other reason.

Get to know your true self:

The only thing limiting you in life, is the belief that there are limits. As you become more aware of your true self, you begin to realise just how limitless you really are. As such, any self-limiting beliefs you may have once had, simply begin to fade away. I’ll talk more about getting to know your true self in another post, but for now just try listening to your intuition which always knows the truth – it’s your mind that creates and clings on to false and self-limiting beliefs.

Realise that everything is your teacher:

Everything you experience and everyone you meet in life has something they can teach you no matter how insignificant it may seem. Look at everyone who crosses your path as your teacher and take the attitude that you never stop learning in this classroom called life.

Ask someone else:

Often in life we don’t always see our limitations, but sometimes friends or even strangers are good at pointing this out. Sometimes their insight can add help you see the truth of the situation, because many of us have beliefs that make no sense but we keep on believing them.

Don’t rely entirely on research:

I love science – however, it’s important to not base all of your beliefs on science, including researched based evidence, to the exclusion of all else. Why, because science is not everything, and there are still so many questions that science cannot answer. Take the most powerful force in the universe called love as a primary example; we all know love exists, but science still to this day cannot prove it. The human spirit is another example – we know it exists but we can’t prove it – well not yet anyway. This means that if you base all of your beliefs around scientific research alone, then you won’t believe in things like love which has an enormous capacity to transform and heal anything in your life. Fortunately with new technology, there are scientific discoveries being made every day which are shattering preconceived beliefs about everything.

See a professional:

Healing distorted beliefs allows for greater insight into who we really are. So it may be helpful to seek the help of a professional to help where ingrained beliefs are limiting our potential for growth and happiness.

So remember, a big part of living true includes remaining flexible in your beliefs and in doing so letting go of any self-limiting beliefs that no longer serve you. If you can do this, then you will be on your way to living a happier, healthier, fitter life. So believe big and live big. But most importantly, believe in yourself and you will be unstoppable.

Leave a Comment

Q.What beliefs are holding you back from living a happier, healthier, fitter life?

Q.What beliefs have you let go of and what affect has this had on your life?

Robert

September 13, 2017 0 comment

Blog RECENT POSTS WHAT YOU DO

Get Quality Sleep

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Why is sleep so important?

Sleep is important because it provides rest for the body and mind. The body regenerates and repairs itself during sleep.

What are the consequences of poor sleep?

If you think that poor sleep only results in feeling fatigued, then think again. Poor sleep takes its toll on your work, your relationships and everything else in your life. Why? Because being short of sleep doesn’t give the body enough time to repair and regenerate –which may affect your health in numerous ways, including:

Increased risk of: stress, anxiety, depression, memory issues, obesity, diabetes and heart attack

It can also lead to decreased judgement. Studies have shown that only getting five hours of sleep is the same as driving when you are drunk.

After reading/listening to all of these health problems your probably thinking you should go to sleep, and you’re right. But very few of us actually do…

Very few of us actually sleeping enough:

Did you know that most of us are getting, on average, 1.5 hours less sleep per night than we did in the past? This means that many of us fit the official medical definition of chronic insomnia – which is where you have trouble falling asleep, staying awake and/or waking up too early. The problem has become so common that sleep experts have hailed it the global fatigue crisis or GFC.

And whilst an hour or so less sleep may not sound like a lot, by the end of the week it can easily equate to more than a full night’s less sleep.

How much sleep do we need?

The best way to determine how much sleep you need is to simply listen to your body. On average, adults need seven to nine hours of quality sleep per night, however this is dependent upon what stage of life you are at. While getting enough sleep is important, what is even more important is that you get quality sleep. It’s no good sleeping eight hours if you keep waking up every hour.

How do we get a better night’s sleep?

There are many great tips for sleeping I can share with you for getting a great night’s sleep but here are my top 10…

Give yourself permission to sleep:

Part of getting enough sleep includes giving yourself permission to have more sleep, which can often be difficult for us to do in a world where busyness has almost become a badge of honour. I get that we are all busy, but sleep is not a “nice to have”, but rather a “need to have”.

The reality is that we find it so difficult to get into shape and be healthy, not because we are not willing to work out or eat the right foods, but rather because we are not willing to sleep enough to allow our bodies to repair and become healthier and stronger.

Please give yourself permission to get adequate sleep. Even if you’re only half way through your to do list; trust me, it will still be there tomorrow, and the day after, and the day after that too.

Be intentional about it – Set an evening alarm:

If you need to wake up for work at 6am, then set an alarm on your phone in the evening to remind yourself to go to sleep. Set it for 8.30-9pm to ensure you get the required sleep. This is a great way to get into the habit of going to bed when you should during the week. Obviously there will be exceptions when you can’t stick to this, such as when Game of Thrones is on. But if you stick to it as much as possible, you’ll get the sleep you need.

Avoid stimulants:

Many of us are relying on, and even becoming addicted to stimulants to fire up our adrenals to provide a temporary boost of energy to help us get through the day. This can put our adrenal system under an enormous amount of strain, leading to adrenal fatigue. Many of us are addicted to coffee and energy drinks to give us that boost we need.

My tip: drink coffee because you enjoy not, not because you need the energy hit. Limit caffeine intake to 2 cups a day and drink them in the morning; the same rule applies to tea, chocolate and other stimulants.

Exercise often:

When you exercise, your brain releases chemicals called beta-endorphins which improve your mood and promote feelings of calmness. This, combined with the fact that your muscles get a great work-out and need rest to repair, makes it easier for you to fall asleep at night. However, try to avoid exercise a few hours before going to bed as this can cause alertness later when you should be sleeping. Also, regular stretching helps to release tension from your muscles, enabling you to relax and fall asleep more easily when you are in bed. Yoga and massage are also good.

Remove distractions:

Did you know that almost 70% of Aussies use their phones in bed? The problem is that viewing content just prior to bedtime on your phone or any other device such as a computer or television, can wind up your mind and make it harder for you to settle down.

Use a blue light filter:

Blue light from the screens of most electronic devices can seriously affect your sleeping patterns by interfering with your bodies’ ability to produce melatonin, a sleep inducing hormone.

If you must use such devices within a few hours of bed time, then turn on the blue light filter within the device itself, if it has one. Otherwise you can buy a blue light screen which fits over the top of your device.

Remove yourself from Electromagnetic Fields (EMF):

EMFs are a specific type of radiation produced by certain appliances, household devices and things like power lines. EMFs are detrimental by affecting the production and regulation of melatonin, and can also affect cell division and multiplication.

To ensure you get a good night’s sleep, remove EMFs from your bedroom, especially those located within a few meters of your bed. These include power-boards, wiring, clock radios, computers, televisions, electric blankets, overhead lights and fans, and ESPECIALLY your mobile phone. If you use your mobile phone as an alarm, switch it to flight mode.

Live true:

Do you know you can get the best night’s sleep when all is well in your life? When you live in alignment with your highest truth, including knowing who you really are; you no longer live in the past and automatically begin to live more in the present.

The result of this is a deep sense of inner peace and calm, and with it, comes an increased ability to fall and stay asleep without distraction or worry of mind – regardless of what is going on in your life!

Meditate or listen to relaxing music:

If you still find that your mind is racing as you hit the pillow at night, then basic meditation techniques such as mindfulness, slow rhythmic conscious breathing, progressive relaxation, visualisation meditation, or even listening to relaxing music such as classical or meditative can all help.

Try natural sleeping aids:

Most natural sleeping aids/herbs aren’t sedating like sleeping pills, but they are very effective at helping you to fall asleep and stay asleep. These include things such as Melatonin and Valerian, however, it’s best to see a naturopath for more tailored advice. If natural sleep aids don’t work, then consider other medications. However, sleeping pills should only be used as a last resort – they are not a long term solution and often have detrimental effects on our health if used long-term.

Consult a professional:

If you try all of these things and still have trouble sleeping, then it’s a good idea to seek professional medical advice. Consult your doctor who may be able to help or refer you on to a sleep specialist. You may have restless legs, sleep apnoea, chronic insomnia or any other medical condition which may be affecting your ability to have a good night sleep and of which will require further assistance.

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I have lots more great sleeping tips which I will share with you during the week, however for now, try some of the things from this list and let me know how you go. In particular, I’m interested to know what things you find the most effective when it comes to getting a better night’s sleep?

Robert

August 24, 2017 6 comments

WHAT YOU CHEW RECENT POSTS

Look after your gut

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Did you know that your gut bacteria has a profound affect on your overall well-being? Well it does, which is why looking after it, is an essential attribute of what you chew.

The billions of bacteria (about 1.5kg) that live inside our bodies are called the microbiome – we all develop different microbial communities depending upon our genes, diets and any other bacteria we come into contact with. Over 95% of our bacteria live in our gut, mainly in our large intestine. Together they help regulate our immune system, our weight, and can also affect our mood.

Unfortunately, many of us do not have a healthy gut microbiome. In the short term, the implications of this are not too much really, mainly because it leads to things like food intolerances, but doesn’t kill you.

However over the long term, the implications of generalised inflammation are more serious and can lead to an increased risk of developing a host of chronic diseases including; type II diabetes, obesity, asthma, and so forth. It also leads to the not so obvious inflammatory bowel diseases including colitis, chrone’s and different types of cancer. And we see this reflected in the explosion of chronic disease rates the world over.

So why do many of us have such unhealthy guts? There are lots of reasons, but much of it has to do with what you eat…

The problem with processed foods:

To look after our gut microbiome, we really need to do two main things:

a) Maintain a diverse array of bacteria in our gut. Tasty, interesting, varied food is the way to go.

b) Eat foods which end up in our large intestine – You need to have the fibre to feed the bacteria.

Unfortunately, in today’s fast paced and ever time poor way of living, processed foods seem to have replaced a healthy and balanced diet. Here’s the problem; if we are eating processed foods, then;

a) We are not feeding our microbes, so our gut ecosystem becomes less diverse. This is because most processed foods are all the same – high in sugar, salt, artificial colours, flavours, preservatives and contain no beneficial bacteria. It’s essentially dead food. And,

b) Processed or sugary foods are usually absorbed into the body before they even make it to the large intestine, meaning they starve our healthy gut bacteria whilst feeding the bad bacteria.

How to look after your gut:

Your microbiome somewhat settled within the first 3 years of life, and broadly speaking you inherent it from your mum. The good news is that you can change what lives in your gut and you do this by changing what you eat. There are lots of foods which provide the nutrients which those little microbes need.

Pre-biotics vs Pro-biotics:

Whilst they may sound the same, they are different. So what is the difference between the two?

Prebiotics are simply the food source for probiotics. Probiotics are good live bacteria and yeasts essential for our health – especially gut health. Therefore prebiotics are needed for probiotics to flourish.

Foods high in dietary fibre are the best prebiotics – these include things like leeks, onions, garlic, asparagus, Jerusalem artichokes and chicory root.

Foods high in resistant starch are also great for your gut. Resistant starch can’t be digested by your body and becomes food for your gut bacteria. It is found in starchy plant foods such as beans/legumes and rice, fruits such as bananas and vegetables such as potatoes.

Ensure to introduce any of these foods into your diet slowly, as they may cause bloating and gas in the beginning. You may also need to drink more water (about 2ltrs per day on average) if you are consuming more fibre. As a rule, you should be aiming to get around 25grams of fibre per day, and most Australians are about half of that – with many below 5 grams per day.

In regards to probiotics, the best forms are fermented (or cultured) foods. In-fact, fermented foods actually contain both pre and pro-biotics making them synbiotic – meaning the prebiotic specifically acts on the probiotic present. Some of the most common and best fermented foods include:

Yoghurt – which is fermented milk with lactic acid bacteria.

Kefir – is a probiotic beverage made with grains or a starter culture which is usually added to either dairy, coconut or rice milk, and even coconut water.

Sauerkraut – is finely cut cabbage which has been fermented in a brine made of its own juice with salt.

Kombucha – is a fermented probiotic drink, made from tea, sugar and a scoby (synbiotic colony of bacteria and yeast). Kombucha is fast becoming super popular, especially with the hipsters and for good reason. It’s easy to make, delicious and packed full of goodness. It’s something I drink all of the time!

Other great fermented foods include things like;

Kimchi – a fermented vegetable product from Korea.

Miso and Natto (Japanese), as well as Tempeh (Indonesian) and are all fermented soy products.

Probiotics are also available in pill or capsule form, however natural sources are always best.

The best diet for improving gut bacteria:

I often get asked, is there just a simple diet I can follow to help me improve my gut bacteria? And the answer is yes, just as long as you can stick to it over the long term. There is no one diet that fits all but the Mediterranean diet is still the best for gut bacteria – and not one which is rich in pizza and pasta but rather one which has whole grains, vegetables, legumes, oily fish, red wine, yoghurt, seeds, and so on. Then you can just throw in some of the best of the fermented foods which I just mentioned.

Some diets which promote intermittent fasting have also been shown to promote great intestinal health. This would typically involve eating normally for five days a week, then restricting your calorie intake to 500–600 calories on the other two days.

No one diet fits all – everyone is different:

Each person reacts uniquely and differently when eating the exact same foods, so whilst this is great general advice, always consult professional medical advice when making any changes to your diet. In the future, you will be able to get a personalised diet to restore your microbe/gut bacteria, but for now the best advice I can give you is to eat the above foods and a wide variety at that. Also, try to choose organic where possible, but I’ll talk more about that another time.

The take home message:

What is clear is that an awful lot of diseases and other conditions where the body is effectively attacking itself, have all dramatically risen over the past 50 years or so and continue to do so at an alarming rate. And this is largely because our guts are not as full of the right sort of microbes as they once were.

But the good news is that many of these diseases and conditions can be avoided simply by looking after your gut bacteria. And as an added bonus, all of the good foods which feed your gut microbes, are also associated with slimness, meaning if you eat them, then you are less likely to put on weight – something which most of us need a helping hand with today.

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So tell me, have you tried using any pre or probiotic foods and have they assisted you to overcome any health issues?

Robert

August 9, 2017 2 comments

ALL 3 KEYS RECENT POSTS

The 3 Keys to a Happier, Healthier, Fitter Life

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What are the 3 keys and why did I create them?

If I gave you the 3 keys to living a happier, healthier and fitter life, then would you be interested? It sounds great doesn’t it!

So what are the 3 keys? Well I can tell you that they are not about doing endless sit-ups, counting calories or strengthening your willpower muscles. Nor are they about retreating to a cave and chanting mantras all day long -although you can do that if you like. Instead the 3 keys are simply a lifestyle; a way of being and a way of living in the world. A way which I live and breathe every day.

I created the 3 Keys to help everyone live happier, healthier, fitter lives. This includes, both preventing and reversing all of the most common lifestyle problems which so many of us are struggling with today.

How is this achieved? Simply by restoring the balance back into your life – something which we all desire, yet as evident by the declining health and happiness of our nation, find so difficult to achieve.

Why is having balance so important?

It’s important because more than 99% of all disease comes from our lifestyle. In-fact, almost every condition or problem in your life right now is the result of putting too much of your energy into one area of your life and not enough into another.

This means that modern medicine can only ever offer very limited results when it comes to both the prevention and reversal of the vast majority of mental and physical health conditions so prevalent today.

And so the only way to overcome these conditions is to live a more balanced lifestyle. You do this by investing the same amount of your energy into each of the main 3 key areas;

What you chew

What you do, and

Living true.

What You Chew

Our food should be our medicine and our medicine should be our food. —Hippocrates

If there is one standalone practice that greatly influences your ability to live a long and healthy life, it’s what you chew. In-fact, your stomach is very much your second brain and greatly affects every other system in your body including most importantly, your immune system.

Unfortunately very few of us really eat a healthy diet. And it’s a sad indictment of society when processed foods are considered the norm and whole foods become an alternative way of eating or just another trend.

What You Chew includes your diet and day-to-day eating habits. It is important to eat a balanced diet rich in essential nutrients and energy, and organic where possible. It’s also important to pay attention to what your body wants and needs from moment to moment. A good diet can be the difference between just getting through the day versus feeling energised and amazing.

In What You Chew, I’ll show you everything you need to know about healthy eating, as well as the ways to reduce toxins, both in your food and everywhere else too. And much, much more.

What You Do

The second key involves what you do. This includes everything you could and should be doing to bring you closer to health and happiness, and less of the things that take you away from it.

In What You Do, I’ll show you everything you need to do to live a happier, healthier and fitter life, including how and when you move, your time spent connecting to nature, the way you cope with stress and relax your body and mind, how you organise your day, the way you set goals, the ways you interact with others and the world around you, and much more.

Living True

The third key to living a happier, healthier, fitter life involves living true and has to do mostly with your heart.

This is the key which is far too often misunderstood and even neglected. It is also often the most challenging of the 3 keys, especially if we are fearful off and resistant to change. However, it is also the same key which has the greatest overall influence on your ability to live a happier, healthier, fitter life.

For too long we have focused far too much attention on the inner workings of the mind when it comes to such things as mental and physical health, behaviour change, motivation and the pursuit of happiness. But what about the heart? Where is its place in all of this?

It is the heart which has the power and capacity to heal and to transform the world and ourselves. It is the heart that feels not the head, and it is for this reason that it is of paramount importance when it comes to these matters. Take for example, something as simple as motivation – If our hearts not in it, then there’s very little chance that we will stick to whatever it is we are doing – our exercise, marriage, career, and anything else. This is just one example of the importance of living true to ourselves in everything that we do.

The truth is that the balance that you seek in your life can only ever really be achieved by knowing and living true to who you really are (which affects everything we think, say and do). And so the most important thing about living true to yourself, is that is has a self-balancing effect on your whole entire life. If you have little self-awareness and/or are not living true, then all of the things which you should be chewing and doing to live a happier, healthier, fitter life simply don’t happen. It’s the glue that sticks everything else together.

In Living True, I’ll show you everything you need to do to live a happier, healthier fitter life, including using your intuition, learning how to cultivate more self-awareness, loving yourself, learning greater self-control, challenging your beliefs, knowing your values, becoming whole, finding inner peace, becoming empowered, creating balance, living in the present, and much more.

The 3 Keys are a Choice

The reality is that the 3 keys are a choice. You can either chose to live the 3 keys and live a happier, healthier, fitter life. Or you can chose not to live the 3 keys, and subject yourself to a host of physical and mental health problems, and with it a decreased quality of life.

At the end of the day, nothing matters more in your life than your health and happiness. And no one has more influence over it than you. And you can do this by living the 3 keys.

So please don’t wait until you get a serious or even terminal diagnosis like cancer before you begin living the 3 keys. Because unfortunately I see this happening all of the time. With that said, the good news is that no matter where you are at or how old you are, it is never too late to start. But it won’t just happen, you have to be intentional about it and make it happen.

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Q.So tell me, are you happy healthy and fit? If not then what would make you so? If so then do you believe you could be happier, healthier and fitter than what you currently are?

Q.Also, out of all 3 keys, which areas are you most interested in learning about?

Robert

July 24, 2017 0 comment

ALL 3 KEYS RECENT POSTS

The Need For A More Holistic Solution

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Virtually every day we hear of more troubling statistics concerning every day Australians – a scenario which is similar for most countries across the globe. Let’s take a brief look:

A brief snapshot of our nation in 2017:

Physical Health – where are we at?

◊ Around 2/3 of Australians are either Overweight or Obese.

◊ Around 300 Australians develop Type II Diabetes every single day.

◊ Around 2.5 million Australians have Cardio-Vascular Disease – it’s the Nation’s biggest killer.

◊ Around 140,000 Australians are diagnosed with Cancer each year – approximately 50,000 will die each year from cancer and its expected to increase by a whopping 40% by 2020.

◊ Every 10 minutes in Australia someone gets a Stroke.

◊ Around 2 million Australians have Chronic Kidney Disease.

◊ Around 3 million Australians suffer general Chronic Pain.

◊ Around 4 million Australians experience general Back Pain.

◊ Over half of the nation don’t get a proper night’s sleep and 1 million of these have Sleep Apnoea.

Apart from the explosion of physical disease in recent times, the same can be found for mental health, including psychological and social disorders…

Mental Health – where are we at?

◊ Virtually every second Australian will experience a Mental Health Problem in their life time.

◊ Around 17 million Australians admit that Stress is affecting both their physical and mental health.

◊ Around 1 million Australian adults have Depression, and over 2 million have severe Anxiety.

◊ 60,000 Australians per year attempt Suicide – 8 per day taking their own life. It’s the biggest killer of Australians up to 40 years of age.

◊ Almost 1 million people call Lifeline each year in Australia.

◊ 1 in 3 Australians have Body Image and Self-Esteem Problems.

While these sound like conditions found in only the sick or elderly, instead they are today being found in everyday people, including many of our children — a frightening fact.

Mental Health & Addictions – where are we at?

◊ 300,000 Australians use Methamphetamine’s like Ice. This has tripled over the past 5 years and is up 175% in the past year alone.

◊ There are more people dying of Prescription Drugs than Illegal drugs in Australia.

◊ 4 million Australians have a drinking problem – with 1 million drinking on average, eight standard drinks a day.

Before I go on, I just want you to pause for a minute and take in the enormity of this situation.

What’s even more troubling is that every year that goes by, these stats are getting worse not better and so much so that they are becoming the new normal.

You may directly relate to these statistics or you may not. But due to the sheer prevalence of these issues, we all have love ones or know others who can relate to these statistics.

What is the net effect of all of this?

This leads to much suffering and lowered quality of life, and it also contributes to pre-mature death and aging. Sure some of us are living longer than we once did, but without the quality of life we should be living.

It also leads to soaring financial cost to the nation – with the Government constantly scrambling to find enough money to deal with these issues. For example, 60 billion per year is spent treating obesity related illness alone.

It is clear that many Australians are struggling to maintain a sense of balance and well-being in their lives.

The need for a better solution?

Looking at these statistics, it’s also crystal clear that we desperately need a better solution. But if you listen to any of the many conversations around establishing solutions towards reducing the prevalence of any of the above conditions and associated problems plaguing society, you keep hearing the same bureaucratic responses – this is a very complicated problem with no easy solution. And so what happens is that we often just end up resigning to the fact that it’s all too hard and then we sit by and watch these problems grow bigger, whilst we throw band-aid solutions at them and hope that they will just go away.

But the reality is that we make all of these problems much more complicated than they actually are.

All we really need is a solution which addresses the many underlying and interrelated mental, physical, spiritual, emotional, social, cultural, lifestyle, environmental and economic factors driving all of these problems to begin with.

‘The nature of the body can only be understood as a whole, for it is the great error of our day in the treatment of the human body, that physicians separate the soul from the body.’ Hippocrates.

Science clearly shows us that nothing exists or makes sense as a separate entity but rather only makes sense as the whole. In essence it is clear that we need a more ‘holistic’ solution – one which restores balance by reducing stress and promoting w/being. A holistic solution is one which takes into consideration the health of the whole person.

This is essential because given that you are a whole person, changes in any one area of your life affect every other area, either directly or indirectly. Therefore your health, happiness and fitness are dependent on the harmony of this whole. If even one part is out of whack, then it can throw the whole thing out. As such, anything other than a holistic approach to resolving these, or any other of life’s problems are merely band-aid solutions.

Fortunately, many of us now are beginning to have a much greater familiarity with mind and body therapies, as well as the philosophy of ‘health for the whole person’. This is evident through the widespread practice of many natural and preventative-based therapies largely from the East, which are being utilised on their own or in conjunction with conventional Orthodox or Western Medicine. Examples include Chinese Medicine, Naturopathy, Yoga, Meditation and many more.

However, as evident by the ever growing troubling statistics, this is clearly not enough. So many of us are still really struggling to achieve the balance that we so desperately seek in life. And we are seeing this in our health, in our relationships, in our work, in our finances, in our sense of meaning and purpose and in general everyday life.

The point I want to make here is that these aren’t just statistics – these are our children, our mothers, our fathers, our brothers, our sisters, our friends, our loved ones, and these people matter – they matter to us, they matter to the world and we need them!

And so there has never been a greater time in history, of the need for a more holistic and thus a more effective solution towards enabling us to live happier, healthier fitter lives.

What is this holistic solution?

The holistic solution we so desperately need comes down to 3 key areas;

◊ What you Chew

◊ What you Do, and

◊ Living True.

The reality is that by focusing on these 3 simple key areas, not only are all of these problems reversible, but they are also largely preventable in the first place. The result – a happier, healthier and fitter you. So please, don’t get disheartened by reading this post – sure the picture I have painted of our nation isn’t very pretty. But the reality is that we have the ability to turn all of this around, because we are so much more in control of our lives than we realise, or that we have ever been led to believe. And we can do this by living the 3 keys.

In-fact, the applications for the 3 keys are endless, and reach far beyond all of the problems mentioned in this post. The 3 keys really are the most simple and most profound solution we have to restore balance and therefore overall well-being back into our lives. It’s one solution with endless applications. And it’s a solution I’m super excited to tell you more about in next time.

Q.So tell me, what your thoughts on all of this? What do you see as the solution to all of these problems and why? Do you agree that a ‘holistic’ solution is what is required?

Robert

July 10, 2017 2 comments

ALL 3 KEYS Blog

Welcome to my Blog

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Hi, I’m Robert…

Firstly, thanks for taking the time to stop on by and welcome to my first official post! I have been meaning to start this blog for some time now, but LIFE has kept getting in the way. Anyway, I’m done with putting it off and so here I am and I’m really excited for what lies ahead.

So what is my blog all about?

Well, after coaching hundreds of clients over almost 20 years in the health and wellness industry, I have discovered 3 keys essential to living a happier, healthier, fitter life:

◊ what you chew

◊ what you do, and

◊ living true.

The purpose of my blog is to simply share with you the fundamentals of each ‘key’ area, so that you can go about creating a happier, healthier and fitter life for yourself and your loved ones. Therefore if you have any friends or family who need to increase their well-being in a supportive way, then please let them know about my blog or subscribe them to my regular blog posts via email. The information is both easy to digest, evidence based and practical – it can easily be implemented into your life.

And with health, happiness and fitness being in fast decline for the majority, there has never been a more important time to begin living the 3 keys.

This blog and the 3 keys, are applicable to all people of all ages and in all areas of health and well-being. In particular my posts provide practical tips and inspiration which, in conjunction with external professional medical advice, can assist to prevent and reverse most of the most common lifestyle disease’s taking developing nations by storm, including…

*Mental health issues such as chronic stress, confusion, anxiety, depression, etc.

*Physical health issues such as Obesity, Type II Diabetes, High Cholesterol, the incidence of Stroke, Coronary Heart Disease, many forms of Cancer, etc.

*It is also an excellent resource for anyone who simply wants to live a happier, healthier, fitter life – which is all of us right!

I post from a ‘holistic’ perspective which accentuates the importance of ‘self.’ Why? Because you are a whole person, and changes in one area of your life will affect all other area of your life – namely your health. Therefore I post on a large variety of topics all within the 3 keys context. This includes topics such as nutrition, exercise, rest and relaxation, stress management, work-life balance, meditation, relationships, career, finances, spirituality, self-development and much more. Basically, anything and everything to do with life – because our health and happiness are connected to all of it. I know how busy most people are, and so my posts are short and to the point – I want you to get what you need to know and get on with your day.

For now, I will blog once a fortnight on a main key area towards living a happier, healthier, fitter life. For example – this week I might post on Living True – Putting Yourself First and then for the entire fortnight following, I do lots of mini posts on the same topic to unpack the key features of it. This may include interviews, product reviews, quotes, examples, further tips, opinions, weekly challenges, and giveaways – all of which occurs on this site and via social media.

So please absorb yourself and interact in the posts. Doing so will help you to connect with other people who are attempting to make the 3 keys a part of their own lifestyle and provides additional support in a safe and inclusive environment. And this is what it is all about – You need to live the 3 keys not just read about them. Having a fortnight between different key topics, allows you to better grasp and make the necessary lifestyle changes to incorporate the fundamental concepts contained in each key attribute into your life.

The 3 keys are not something that need to be approached in any particular order – you can start reading this blog at any point. Feel free to go back and visit previous posts if you wish, however I will re-post much of the content in due time because the fundamental core principles of living happier, healthier, fitter life will always remain the same – what you chew, what you do and living true. In saying that, each time I re-publish a main key attribute, it is updated with the very latest scientific findings, the best expert interviews, and other fun, exciting and powerfully practical information to assist you in living a happier, healthier, fitter life. That’s what this blog is all about!

Remember, we can always keep on bettering ourselves and the life we live, and the 3 keys are really the work of your life. So stay subscribed and learn the keys over and over again, improving each time and using this blog to keep you on check if you fall back into bad habits. I know firsthand the 3 keys required to live a happier, healthier, fitter life and through this blog can help you do the same. Please feel free to interact and post comments – and I look forward to interacting with you!

Robert 🙂

June 25, 2017 10 comments