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Take Regular Holidays

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Who doesn’t love a holiday? It’s something that most of us really look forward to, and for good reason too…

Why are holidays important?

Holidays play an essential role in our physical, mental and spiritual health and well-being. Some of the ways in which holidays do this include…

Help us to de-stress: It’s amazing how much stress we carry with us day to day without even noticing. All of us have our own version of stress. It could include job related stress, such as the burden of meeting tight deadlines, work place politics, or, even being unemployed. It may be financial stress, including paying bills and planning for your future. It may be stress from managing the complexities of household demands, growing a family and having to make making crucial decisions. It may be stress related to physical or mental illness – either your own or others. Or it may be stress related to anything else in your life.

Regardless of the type, stress can have negative effects on both our physical and mental health and well-being. From supressing our immune system, increasing our weight, making us depressed and significantly shortening our life expectancy. Even people who claim to thrive of a high-pressured and somewhat stressful lifestyle often admit, that there are times when they just need to get away from it all.

And that’s because holidays enable us to break the stress cycle by allowing us to become human-beings, instead of human-doings, once again. This includes not having any commitments/feeling any obligation that you need to be here, or, there trying to do 15 things at once – rushing from one thing to another. Being allows the constant inner chatter, and never ending mental ‘to do’ list to quiet down. Being allows us to shift from constant thinking and living in our head, to being more grounded and centred in our own physical body and surrounds. This is a big deal, especially when you consider that most of the negative stress we experience in life is a result of thinking. So, the more we can simply ‘be’ and connect to the present, the more we destress and recharge our batteries. And the more you do this, the happier you become!

Gain perspective & move forward: Within the rush of life today, it is very easy to lose sight of the big picture, which can often leave us feeling flat. Holidays however, allow us to step back from life and form another perspective outside the bubble of routine and work. Holidays can help us to refocus and reconnect with what is real and of true importance, and enable us to make key decisions that ensure that we keep moving forward with our life.

Boost creativity & solve problems: Think about when you are the most creative – it’s usually when you are doing things like taking a shower, going for a walk, and of course when you are on holidays. In-fact, Einstein walked one and a half miles to Princeton and back each day – a walk he considered precious when it came to finding solutions to some of life’s most challenging questions. Why? Because any time you are not thinking, you’re in alignment with the present moment, which is creation itself. Holidays can boost creativity, and help us to find solutions to our problems.

Helps you to grow as a person: Holidays, and in particular traveling abroad meeting different people, learning a new language, experiencing different cultures and seeing different scenery, all help to broaden your knowledge base, and can help you to grow and better yourself as a person. In this way, travelling is so much more than enjoyment – it’s an investment in self-development. The more you travel, the worldly you become.

Pull you out of a rut: Whilst routine is important for adding structure and organisation, too much of it can feel like ground-hog day, and before you know it, you’ve gotten yourself into a rut. Especially if you haven’t been on a holiday in a long time – you get stuck on auto pilot and become stale. We know that “all work and no play makes Jack a dull boy.” So what better way to escape the work routine than with a holiday? Even a short holiday can be enough to give you back your mojo and begin enjoying life again.

Bring family and friends together: What is life really about? More so than anything else, it’s about sharing good times and creating positive memories with family and friends. Just think of some of your best memories – I bet some involve being on holidays. But in today’s culture of speed, the little time that we do get to spend with family and friends feels rushed between the daily grind of school, work and everything else. Holidays provide an opportunity to spend quality time with family and friends, without the commitments/obligations. This enables you to really be present, and enjoy your time more fully with those whom you love the most. This contributes positively to family bonding, communication and solidarity.

Rejuvenate your body: Whether its sitting or standing in the same spot for prolonged periods using a computer, or whether it’s being on the tools doing hard physical labour, what we do each day can and does have an impact on our body. In-fact, most of us carry some level of tension in our body – some of us carry it through our shoulders, neck and chest, some in the lower back, hips or wherever else. Most of the time we are not even aware of how much tension we carry, because we have lived with it for so long, that we think it’s normal. However, like all good athletes, sometimes we just need to stop and rest. A holiday forces us to stop and give our bodies much needed rest and recovery. The more replenished and healthier you become, the easier everything in life becomes.

Tips towards planning a holiday:

So now that you know why going on a holiday is so important, here are some of my top tips towards planning holidays…

Give yourself permission: If we don’t allow ourselves to take a holiday, then it just won’t happen. So never feel guilty about booking a holiday for yourself – holidays are an essential part of your wellbeing, not a luxury. It’s about loving yourself and putting yourself first. Give yourself permission to switch off, unwind and relax – after all you deserve it!

Be intentional and plan ahead: We are all busy, but with enough forward planning, we can all take a holiday. The first step is to embrace the possibility that you can go away, and think about where you want to go. Second, is to decide on how much time you want to spend away. The next important thing is to put a date on it – lock it in and say this is when I am going to go away, otherwise before you know it the year will creep away and you won’t have organised anything. Next, decide who you will go with – on your own, with family/friends, or will you do a tour?

Once you have this planned out then speak to your boss and inform them of the dates you will be away. Once its locked in then get others to cover your work/shifts, and organise whatever extra work you need to do before you go, etc. It’s all possible, and it simply requires some forward thinking and planning. Next, plan a very basic itinerary of what you want to do, and make accommodation/transport arrangements early so you don’t miss out and so you can get the best rates. Companies such as Airbnb have made forward planning and booking a holiday easier and more affordable than ever before. If you don’t want the stress of planning and booking your holiday, then consult a Travel Agent.

Organise and let go of your work life: If there’s one thing that takes away from a holiday, it’s having to worry about work. You don’t want to have employees, or, your boss calling you with issues that need to be resolved. So, before you go, delegate what you need done whilst you are away, and leave someone in charge of what you normally do. Turn of all of your email account notifications and set them all up with an email responder, and do the same on your phone messages as well. Delete all of your inbox before you go away, and also leave people to look after it for you so that you have an empty inbox when you get back.

Organising your work in this way will not only allow you to enjoy your holiday more, but it will also mean that coming back to work will be much easier. It will also give you more confidence to go away on holidays more often, because you won’t always be worrying about coming back to more work than before you left – a situation that makes going on holidays hardly worth it for many.

If you are in a situation (CEO, small business owner, gig economy) where you absolutely must do some work when you go away, then ensure to limit your work hours to a maximum of just a couple of hours per day and stick to it! But once again – this is only if you have absolutely no choice but to work. Remember, we work to live, not live to work!

Don’t stay at home: The worst thing you can do is stay at home on your holidays because you will always find chores to do – cleaning, painting, gardening, etc. These are all things that can be done in your free time – not on your holidays. Instead, holidays are about doing things that you don’t normally do whilst you are at home and which you really enjoy. Even if it is just reading a book, staying in bed or playing board games – you’re better off getting away for a few days to do them. So, when you book your holiday, ensure to go somewhere that you are far away enough from home to switch off from everything and in which you can’t just come back home easily.

Have a bucket list: Do you have a bucket list of the things you want to do in this lifetime? Time waits for no one, so it’s important to be doing the things you want to do whilst you can. If you don’t have a bucket list then create one, and ensure to tick a few of those things of your list every year. Aim to do the more physical ones like walking Kokoda trail earlier rather than later in life, but also know that you’re never really too old to do anything! Remember, you only live once, and so you should make the time to explore our beautiful planet. A planet which has countless beautiful and unique countries, regions, people, cultures, foods and everything else. Make the most of it!

Make your holiday an adventure: Life is really one big adventure so why should your holiday be any different? Research shows that holidays that involve new challenges that push you out of your comfort zone, are often the most beneficial when it comes to stress reduction and improved overall well-being. Sure, you can vege out on the beach for hours at a time if that’s what you find the most relaxing. But be sure to stray outside of your resort, hotel, or wherever else, and explore the beaten track a little. An adventure could just mean doing something different to what you normally do. Possibly hire a campervan and hit the open roads, or, if you like the seas, then a cruise might be for you. Or maybe you could try a more physical holiday by doing a walking/rowing/cycling trek and camping along the way. If camping is too full on, even give glamping a go. The ideas are limitless. So next time you book a holiday, consider trying something different and something a little more adventurous.

Consider a retreat: With more of us suffering burnout than ever before, the best holiday option may be a wellness retreat. Often utilizing well-being practices such as natural therapies, meditation, yoga, spa, massage, organic foods and self-development, a good retreat provides the perfect opportunity for you to unwind, recharge, and leave you feeling invigorated.

Get into nature: Not only is spending time in nature soothing for the soul, it also has the ability to restore physical and mental health. So, it makes sense to choose holiday destinations on the coast, in the hills or anywhere you can retreat to nature. There’s nothing like a bit of Vitamin Sea to make you feel better!

Get social: Holidays are often best shared and experienced with others. So, if you’re travelling alone, then this is a great opportunity to put yourself out there and meet others. Not only will you build some new synapses, but you’ll create more exciting, more memorable and more bonding experiences with you fellow vacationers. If you would like to travel with others but don’t have any friends to travel with/your partner doesn’t want to travel, then websites like travel buddies make finding others to travel with a breeze. Otherwise booking a guided tour can be a great way to travel and meet others at the same time. It’s also worth mentioning that having a regular holiday tradition where you go to the same place each year is also a great way to increase bonds between family and friends, and provide a better sense of identity, strength and belonging.

Go kid free: Does going away with your kids recharge you, or, does it leave you feeling more exhausted than before you left? If the latter is true, then aim to sometimes get away for a short holiday without the kids. It may be possible to leave them at home and ask close family/friends to look after them. Then, offer to return the favour when they plan their holiday.

Take overnight, short and long holidays: Holidays don’t have to be for weeks at a time – instead they can include a mix of:

*Day Trips – even a day at the beach can rejuvenate you.

*Mini Breaks – this is like having a power nap and often involves spending a single night away.

*Weekend Retreats – a couple of nights away which is great because it’s often easy to plan around work.

*Short Stays – 3 to 7 nights away, short trips are great to relax and rest your mind.

*Long Holiday – 1 to 6 weeks now we are talking – you’ll feel relaxed and replenished after this break.

*Travelling – 6 weeks+, great to see and explore the great big world.

Research tells us that it’s the anticipation of a holiday that is more important than the holiday itself. This means that you are better off having lots of smaller holidays, rather than one or two big holidays during the year. With that said, whilst it is healthy to feel a heightened sense of excitement and anticipation towards any upcoming holiday, if you find yourself often hanging out for a holiday to the exclusion of everything else, then this may be a problem. The same is often true if your someone who finds that it takes you a few days or even weeks to unwind when you do go on holidays. If you can relate to either of these, then what is it about your life that you’re constantly wanting to escape from, or, that takes you a significant amount of time to unwind from? Is it your own thoughts, your work, your partner, your kids, or, something else? Whatever it is, you need to ensure that you live true in a way that makes every day an enjoyable one – not just when you are on holidays. Otherwise you are missing everything that goes on in-between those holidays which is life itself. On top of being enjoyable, it also needs to be sustainable to, otherwise you’ll find yourself in the same situation again. For example, if you’re just working long hours and doing a job which is nothing more than a means to an end (ie. for money), then you will always feel as if you need to get away. But if you do a job that you love, then every day becomes enjoyable, so you don’t feel the need to unwind from anything.

So, remember, holidays are a necessity, not a luxury, for both your physical and mental health and wellbeing. They help us to gain perspective on our problems, give us a break from our usual routines and provide a chance to unwind and reconnect with family and friends. I don’t know about you, but I’m already starting to plan my next holiday!

Q.When and where are you next planning your next holiday to and why?

Rob

May 23, 2019 0 comment
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Declutter Everything

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What is clutter?

Clutter is anything that you no longer need, no longer use, or which no longer serves you. Examples include, useless computer files, worn-out jeans, or an unfulfilling relationship. Decluttering therefore, is simply the process of removing these things from your life, and/or reorganising these things in a way which minimizes clutter.

Why declutter?

Most of us are drowning in clutter – an overwhelming sense of ‘too much’ in virtually every aspect of our lives.  Take physical clutter for example – the average home has over 300,000 items of clutter. This is a problem because the more clutter we have, the harder it becomes for us to remain ‘present.’ Think about it – so much of the clutter we have is associated with memories, which distract us from being present now. Other clutter can just affect our concentration/create mind fog which also affects our presence.

Being less present can weigh you down and make you feel chronically tired and drained of energy, often leaving you feeling frazzled on a daily basis. It can distract you and affect your concentration, meaning it takes you much longer to do things, whilst at the same time making it easier to feel overwhelmed. It can even compound feelings of anger, sadness and depression, and can make it more difficult to maintain positive emotions. Clutter has a very real and negative affect on both your physical and mental health, including your overall enjoyment of life.

On an energetic level, clutter blocks the flow of abundance, getting in the way of the success we are reaching for. When we have clutter and unwanted stuff in our lives, there isn’t space for the abundance we are seeking – be it more time with our family and friends, more money, or so forth. This makes it challenging to feel grateful and truly appreciate the things we have. So, if you’re serious about living more in the present including manifesting and welcoming abundance, health and happiness into your life, then here are some essential things to declutter…

Declutter your stuff/physical environment:

This is what most of us think of when we think of clutter and applies to the physical space you spend your time in on a day-to-day basis: your home, your workspace and so forth. Before you begin decluttering, just take a minute to sit quietly and imagine your ideal life/the vision you hold for yourself. This includes the abundance you want, the success you need to achieve, and the place you want to be in the next 12months. Then when you come across items like a pile of old recipe magazines, or that piece of art you bought when you were younger, ask yourself if these items are part of that vision. If not then you need to get rid of them/clear that space so that abundance can come in. To do this, simply sort everything into 3 piles/large boxes:

Keep – Keep only the things that you love, use frequently and which meets the high standard of the improved version of your life you’re working toward.

Donate – Not only does donating an unwanted item help to save our environment, but it also helps someone else in need too. Donating an item, rather than trashing it, can often make the process of letting go much easier too. If you feel the item is too valuable to donate, then you can always auction it online.

Trash – Recycle what you can of course, but if it is junk then trash it. If your still having difficulty deciding what to trash and what to keep, because you’re unsure if the item fits your vision, then you could also ask yourself… ‘If I were to move to another country tomorrow then what would I bring with me?’ If the item isn’t on your list, then it’s time to trash it.

Armed with these 3 steps, now it’s time to get rid of any physical clutter…

Declutter your home:

This includes;

*Kitchen – declutter items such as unused or excessive cookbooks, cooking utensils, dish towels, baking/corning ware, cleaning supplies, mixing bowls, oven mitts/hot pads, tupperware or other food storage, cutlery, glasses/coffee mugs, dishware, spices, pantry items, fridge/freezer items, kitchen gadgets, small kitchen appliances, medicine/vitamins, etc.

*Bedrooms – declutter items such as bills and paperwork, ditch technology like computers and television, bedside table, dressers, tallboys and cupboards including unworn clothes, shelves, under the bed, piles of clothes, cosmetics and products, books, etc.

*Garage – should be for storing your cars, so declutter items such as extra refrigerator, freezers, washing machines/dryers, yard and garden tools, bikes, golf clubs, kids toys, tools, etc. Some of these items are best stored in a shed.

*Office workspace – both at home/work – declutter items such as random paper, out dated technology including software, mystery cords/cables, broken equipment, excess office supplies, empty ink cartridges, old books, etc.

*Car – Collect everything from your car and return it to where it belongs – kids toys go back to the kid’s room, paper work in the office and mail in the mail tray. Remove rubbish every time you get petrol, and keep only essential items in your glove box.

*Other possessions – It’s important to realise that the more you own – be it investment homes, cars, toys, pets, or whatever else, the greater the upkeep/clutter (time, energy and effort) in your life. By striving to live a more minimalistic/simple lifestyle, you can free yourself from more clutter.

Do a digital declutter:

*Declutter your computer – delete unused files and programs, delete excessive icons on your desktop, clear the Recycle Bin regularly, delete movies once watched, store information in a file share or cloud system, set up an auto archive on your email, unsubscribe from email lists/newsletters, excessive RSS feeds, switch of all notifications, reduce your email accounts, use automated inbox sorting, clean up your bookmarks, organize your photos into folders by date and/or event, defrag/clean disk, defriend, unfollow, and in general clean out your social newsfeeds and switch off notifications, etc.

*Declutter your phone – Delete unused apps and hide less frequently used apps, create folders and sort apps by usage or tasks, keep your home screen minimal, use cloud storage, stream music, backup photos then delete, etc.

Other things to declutter:

Declutter your heart – We do this by living true to ourselves, meaning living in alignment with who we are, including doing whatever it is that we want to do in life. Because if we don’t, then we will continue to have a constant flow of drama/emotional baggage/clutter in our lives. Also, too often in life we hold onto resentment and fail to forgive either ourselves or those who have hurt us along the way. Doing so keeps us locked in the past, robbing us of our gratitude, and filling our mind with more mental stress and clutter – and yes, even if we think that we have let go of it! So, a really important aspect of living true here is to ensure to be the bigger person, meaning to let go of any heaviness in your heart/emotional clutter, by practicing forgiveness – for both yourself and for others too. See past the things that have hurt or disappointed you as steppingstones and lessons to be learned from.

Declutter your relationships – We’re all directly influenced by the people we choose to surround ourselves with. Often in life we hold on to toxic relationships which do little other than drain our energy. But like the saying goes – people often come into your life for a reason, a season or a life time. If your relationship with another is not allowing you to grow and to feel happy, then it is no longer serving you and you need to let it go. Declutter these relationships and surround yourself only with those people who love and support you, and which you enjoy being around.

Declutter your health & well-being: There is an overwhelming amount of information available today on how best to achieve optimum health and well-being, much of which is both incorrect and damn right confusing. However, it doesn’t have to be, because I’ve summed up everything you need to do to achieve optimal health and well-being in a clutter-free way – by focusing your energy on just 3 key areas – what you chew, what you do and living true.

Declutter your faith – Some of us follow certain faiths – be it religion or some other spiritual belief, that do nothing more than to add more clutter to our lives. This includes beliefs like praying a certain way/at certain times of the day, wearing a particular item of clothing, needing to attend your place of worship at least once per week, etc. The truth is that all of these things are false, and are of no value because the creator loves us all the same regardless of what you do or don’t do. So, if you want to declutter your life, then ditch any man-made doctrines/rules which say that you must do this or that, and instead just be a good person.

Declutter your finances – pay down debt including the amount of loans you have, set up automatic bill pay for recurring expenses, pay upfront instead of interest free, consolidate accounts, go paperless when it comes to utility bills/credit card/bank statements, etc. You can also ditch your paper receipts and use an app such as One Receipt to take pictures of your receipts and organize them digitally. Automate savings, outsource your tax return to an accountant or investable assets to a financial advisor. Also, don’t forget to declutter your wallet too.

Declutter your meals – Eating is something we have to do several times per day, every day of the week. If we are not organised in this area, it can be a constant cause of clutter in our lives. Plan and prepare what you will eat for the week ahead. This way you won’t waste time making multiple trips to the supermarket wandering aimlessly up each aisle, trying to decide what to cook for dinner. Also get into the habit of preparing meals in advance.

When you stay consistent, and stick to these decluttering tips, you will find yourself feeling less stressed and happier. The key is to make the time to do this otherwise it just won’t happen, so start today and start small. Begin by cleaning up your physical clutter first and then move on to the other areas of clutter in your life.

Q.What area of your life do you most need to declutter and why?

Rob

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December 10, 2018 0 comment
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Maintain Correct Posture

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What is correct posture?

Posture is the position you maintain – essentially how you hold your body. Dynamic posture is how you hold yourself when you are moving, like when you are walking, running or bend over to pick up something. Static posture is how you hold yourself when you are not moving, like when you are standing, sitting, or sleeping.

You have correct posture when your position creates the least amount of strain on supporting muscles, ligaments and joints whilst standing, sitting, lying down or doing any other activity. The key to correct posture is the position of your spine. Your spine has three natural curves – at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips.

Correct posture not so common

As kids we are often taught and reminded of the importance of correct posture, however as we age we are less mindful of our posture (low postural awareness). Unfortunately, we live in a forward-leaning society – spending much of our time sitting – either in the car, on the train, at work on our desks all day, at school, on the couch or glued to our smartphones. The result being that most of us have poor or incorrect posture.

Why is having correct posture important?

Correct posture…

 *Decreases your chance of injury, muscle pain and other problems – by keeping your bones and joints in proper alignment, decreasing joint compression and allowing you to use your muscles more efficiently. This prevents muscle aches/strain and fatigue/overuse and is essential for avoiding neck, back and shoulder pain including headaches, as well as arthritis, spinal/disk problems and constricted blood vessels and nerves, as well as tendonitis and bone spurs. Good posture also increases your balance and decreases your chance of falling.

 *Increases oxygen and helps all bodily systems to operate smoothly – breath is life, and good posture helps to open the airways and ensure proper breathing. Proper breathing allows enhanced oxygen flow to the nervous system, organs and other tissues, so that they all function effectively.

 *Decreases stress and better mood – poor posture creates unnecessary stress and strains your body including your spine, which can make you feel heavy, achy, tired and irritable. It also decreases your digestion which is linked to your mood – did you know that more endorphins can be released from your gut than your brain? All of these things combined often lead to increased stress, anxiety and depression. Good posture on the other hand, stimulates physiological arousal, such as a spike in blood pressure, and triggers a coping response to stress. The result is increased resilience and better mood. This is common sense really, given that the body follows the mind, and the mind follows the body. Try it now – adopt a depressed mind-state by thinking of something that gets you down, and see what happens to your body. Now do the opposite with a super excited mind-state – what happens? Your body follows your mind, so you go from a closed posture to an open one. Next time you want to kick your negative mood, start with fixing your posture first.

 *Helps you look and feel good – maintaining good posture helps increase your physical appearance because by avoiding slouching, you look taller, slimmer and stronger. The result being a more attractive, more comfortable and more confident you.

How can you improve your posture?

Here are a few of the best ways to improve your posture:

*Stay active: All types of exercise generally help to improve posture, but some are especially beneficial. This includes exercise such as weight training, yoga, pilates, as well as any other movement which focuses on body awareness. Cardiovascular exercise such as rowing and swimming can also be beneficial. Regardless of what type of exercise you do, always ensure to include exercises which strengthen your core (muscles around your back, abdomen, and pelvis) as these play an essential role in the maintenance of good posture.

*Stretch more: This goes hand in hand with staying active, but stretching is of paramount importance when it comes to having great posture. Try to stretch for at least 5-10 minutes per day or more, on most days of the week. If you do activities such as yoga and pilates, stretching is already built in. It’s also a good idea to get a massage every so often, because sometimes no amount of stretching can release locked up or worn out muscles. Besides, it’s wonderful for total body rejuvenation including mental stress release too.

*Maintain a healthy weight: Excess fat can weaken your abdominal muscles, cause problems for your pelvis and spine, and contribute to low back pain, sore hips, knees and anything else. All of these can hurt your posture, so if you are overweight, then losing weight may be the best thing you can do to fix your posture.

*Sleep on your side: The best position to sleep on is usually on your side, with a well-supported pillow for your head, and an additional pillow down by your side to support the leg not resting on the mattress. Not only is it better for your posture, but it is also better for your breathing and digestion too – particularly if you lie on your left side. Sleeping on your back is not advised, however sleeping on your stomach does the most damage to your posture – putting strain on the muscles of the head, neck, jaw and can also put out your lower back and pelvis.

*Wear comfortable, low-heeled shoes: High heels, can tighten your calves, throw off your balance and force you to change your gait/walk differently. This puts more stress on your muscles and can damage your posture.

*Be mindful of your posture: Be mindful of your posture during everyday activities, like watching television, eating dinner, or walking. The more aware of your posture you are, the more quickly it improves.

*Sit Properly: Some things we can do to improve the way we sit include:

  • Don’t sit for too long – it’s called the 20-10 rule… Sit for 20min, stand for 8min and walk for 2. You can also gently stretch your muscles to help relieve muscle tension at the same time.
  • Make sure that your feet touch the floor – if this is not possible, use a footrest.
  • Don’t cross your legs – instead, keep your feet on the floor, with your ankles in front of your knees.
  • Make sure that your back is fully supported – use a back pillow or other back support if your chair does not have a backrest that can support your lower back’s curve (either a small rolled up towel, or commercial product).
  • Change the way you sit – a great way to do this throughout the day, is to try to alternate your chair with a fit-ball to activate your core/postural muscles and prevent them from wasting away. This could be for an hour in the morning and then again in the afternoon. You can also perform simple strength movements like balancing on one leg and figures 8’s as you sit. You just need to ensure that you choose the right size ball so that your thighs and hips are parallel to the floor or that your hips are slightly higher (<145cm tall = 45cm ball, 140-165cm = 55cm ball, 165-195cm = 65cm ball, >195cm = 85cm ball).
  • Relax your shoulders – instead of rounding your shoulders, gently pull them back, whilst at the same time keeping them relaxed/depressed.
  • Keep your elbows close to your body – they should be bent between 90 and 120 degrees.
  • Make sure that your thighs and hips are supported – you should have a well-padded seat, and your thighs and hips should be parallel to the floor. You may need a footrest to keep your hips and knees level.
  • Setup your computer screen correctly – instead of adjusting your posture to suit the position of our computer screen, adjust the screen itself so that the centre of it sits at eye-level.

*Improve the way you stand:

  • Stand up straight and tall – keep your shoulders back but relaxed with your head level.
  • Pull your stomach in – activate your core and let your arms hang down naturally by your sides.
  • Put slightly more weight on the balls of your feet – rather than on your heels, whilst ensuring that your knees don’t buckle in/no knock-knees.
  • Keep your feet about shoulder width apart – and facing straight ahead to avoid internally or externally rotating the hips.
  • When using a standing desk – position the screen so that the centre of it is at eye-level just like sitting posture.

Where to get help

If you need further help with achieving better posture, then consult your local Personal Trainer, Exercise Scientist/Physiologist, Osteopath, Physiotherapist or Chiropractor. Things like the Alexander Technique are also excellent, otherwise you can speak to your Doctor who can put you into contact with someone who can help.

Q.Do you have poor posture and if so, then what things will you start doing to improve it?

Rob

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July 20, 2018 0 comment
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Stay Social

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There are many things we should be doing if we want to live happier, healthier, fitter lives. But the one which is the greatest predictor of health and longevity is staying social. Staying social means;

*Having good relationships in your life – these are relationships with people whom you can count on when the going gets tough. People who you can trust to take you to the doctor if you are sick, or who can just sit with you if you’re in despair. It’s a biological imperative to know we belong and at least three stable relationships is what the research says you need here.

*Having daily social interaction – This means how much you interact with people as you go through your day. This includes not just the people you’re really close to, but also everyone else you talk to. Do you talk to the person who made your coffee, with the postman, with your neighbor? All of these different interactions are an important part of staying social.

Why staying social is important:

*It’s good for your Body:

Research shows that loneliness shortens your life as much as being a regular smoker or alcoholic. If you’re a women with breast cancer, then you are four times more likely to survive if you are not a loner. And did you know that the level of satisfaction you have with your relationships is a better predictor of physical health than your cholesterol level? Your also much more likely to suffer from a heart attack because loneliness weakens the left ventricle of your heart – your really can die of a broken heart. Staying social is not only restorative for your heart, but also bolsters your entire immune system and will literally help to save your life. Women are often much better at staying social than men, and this is a contributing factor to why women in the developed world live an average of six to eight years longer.

*It’s good for your Mind:

Good relationships don’t just protect our body; they protect our brain. Staying social sends feel-good hormones surging through the bloodstream and brain, eliminating much of the emotional and physical pain you would normally experience if you weren’t as social. It leads to less mental deterioration as you age, including better memory functions and less chance of developing dementia. It’s also an important part of overcoming all addictions.

One of the biggest causes of mental health issues is stress – and today more people are feeling stressed out than ever before. One of the most simple ways to reduce stress is by staying social. It doesn’t matter who it is – your friends, work colleagues, your therapist or so on. Having someone to talk to helps to lighten the load and has been shown to significantly reduce stress levels and increase your overall well-being.

*It’s good for your Spirit:

It’s often said that the quality of your life is in direct proportion to the quality of your relationships, and I couldn’t agree with this more. Everything is better in life and more fun when you have people to share it with- laughter is the pathway to the soul. We all need each other, because if we don’t then we miss out on the greatest things life has to offer – the sharing and receiving of love, encouragement and support from family and friends. Sure, things like having a nice house, car or going on nice holidays can all boost your happiness in the short term, however it’s having great relationships and regular engagement that makes you happy over the long term. At the end of the day, all you really have and all that you can leave behind in this journey we call life, is the people you have met and touched along the way. Staying social is vital to the wellbeing of your spirit – the core essence of who you are.

How social are we?

Despite the enormous benefits of staying social, almost around 50 percent of people living in westernised nations suffer from loneliness. They often feel alone and have no one to talk to, and even more feel as if no one knows them well. It’s hard to believe this is the case given that we live in a world in which we are more connected than ever before.

Barriers to staying social:

The Internet and social media – Studies show that the average person is spending up to 11 hours a day on the internet with much of it being spent on ‘social’ media. However, there is a big difference between interacting on social media as opposed to in person. It’s really important to point this out because it often passes under our conscious radar, which is why we relate online activity with the real thing. Basically, face-to-face contact which includes making eye contact with somebody, shaking hands, giving somebody a high-five is enough to release oxytocin, which increases your level of trust and lowers your cortisol levels, therefore lowering stress. And dopamine is generated, which gives us a little high and it kills pain. It’s like a naturally produced morphine. In-fact, face-to-face engagement releases a whole cascade of neurotransmitters, and like a vaccine, they protect you now in the present and well into the future. Face-to-face interaction also increases your social intelligence and creates a biological force field against disease and decline.

Being too busy – We all live increasingly busy lives these days and it really can be difficult to catch-up with family/friends. Obviously different life stages also affect this, with some stages providing less time for social engagement than others.

Other – Mental health issues either diagnosed or un-diagnosed, fear of putting yourself out there, social awkwardness, poor self-esteem, grief, estrangement of family and friends due to conflict, divorce, substance abuse and so forth. All of these things can and often become barriers to staying social.

How can we be more social?

There are lots of ways we can be more social. Some of these include;

Be fully present – How often do you go anywhere these days only to be surrounded by people glued to their mobile phone screens. Instead, make an effort to be fully present with those around you and engage in conversation. Instead of avoiding eye contact in the lift, make it – you never know who you may meet or what interesting conversation you may strike up.

Moderate your use of technology – The potential for technology to increase intimacy in your life is great, but so is its capacity to diminish it. Think about it – you can skype and send pictures to your loved one from across the world and feel close to them. But at the same time you can lose yourself endlessly looking at this machine, because you may not wish to have a difficult conversation with someone over dinner. So it is important to recognize if your time spent on your computer is increasing or diminishing your social engagement, and in particular that it doesn’t take away from your face-to-face social time. Unfortunately no amount of emoji’s is a substitute for this.

Have regular catch-ups with family and friends – In many regions of the world, such as in Calabria Italy (which is where my family is from), as people age, and indeed across their lifespans, they’re always surrounded by extended family, by friends, by neighbour’s, the grocer and so forth. People are always there or dropping by, and they are never left to live solitary lives. However, here in Australia and other similar countries, we often come home from working long hours and shut ourselves off in our houses. One in three of us live alone, with family and friends often spread over different cities and sometimes with thousands of kilometre’s in-between. If you are fortunate to have family and friends close by, then make an effort to all catch-up more often – maybe the last Sunday of the month or whatever suits.

Get involved with your community – Do you know your neighbour’s? If you don’t then this is the first place you should start – in your street, in your suburb. Also get involved with your community – the local sport club, rotary, an emergency service, a walking group, dance class, school functions, fundraising/other events or anything else. Being part of your community is a great way to be more social.

Be Intentional About it – If you want to have great relationships in your life, then you need to be intentional about doing so. Otherwise, you just drift on by and time passes and you lose contact with those who mean the most to you. We are all busy these days so if your friends don’t instigate a catch-up then you need to take the initiative and do it yourself. If you don’t have many people in your social circle then be proactive and put yourself out there. Websites like meetup and hundreds of others have made it easier than ever before to meet new people in real life with the same interests as you.

Being social includes the non-humankind – There is a reason why it’s said that a dog is a man’s best friend. Whether it’s a dog or any other animal, connecting with them plays a vital role in our overall well-being. In-fact, anyone who has never really connected with an animal before hasn’t really lived.

Connect with yourself first – The ultimate source of connection is with yourself, because once you connect with yourself on a deep level, then you actually realise that you are connected with everyone and everything else that exists. That is to say that you become one with all things. By working on yourself enough you can achieve this, and when you do you will never really feel lonely ever again, and this is so comforting. Without this connection, it is possible to feel alone even if you are in a crowded place.

So if you are not being social enough, then ensure to invest the time and energy into relationships, because we are social creatures at heart. Remember also that no-one wants to be lonely – even if they say they do. Be it a child, aging parents, friends, or the homeless person down the road, if you know anyone who is lonely, then make an effort to visit them – they will appreciate it more than you know.

Q.Are you well connected and engaged in a meaningful way with at least three other people on a regular basis?

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May 19, 2018 0 comment
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Meditate

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What is meditation?

Many people think that meditation is about thinking about nothing, but it is not this at all. We cannot block thought and emotion. In-fact we need thought and emotion. Instead, meditation is simply the act of diverting your attention inward, in order to become more aware of, and familiarise yourself with the present moment.

Why is meditation important?

Today, we live in an incredibly busy world, where the pace of life is often frantic. It seems that we are always doing something, to the point where most of us are over-worked, over-loaded, and over-stimulated. The sad fact is that we have become so distracted in the world in which we live, that we miss out on the things that are the most important to us. In-fact, research shows that almost 50% of our life is lost in mindless thought – which directly contributes to unhappiness. What’s even crazier is that we assume that this is the way life is, and that we just have to get on with it.

In essence we have forgotten to be still, and the absence of stillness has led to increased stress and anxiety. In-fact, around 17 million Australians admit that stress is affecting both their physical and mental health.

But rather than distracting ourselves from stress, what we need most is to bring the very essence of who we are back into our lives – stillness. Just as the body needs rest, so too does the mind – especially when you consider that we have about 60,000 thoughts each day – 80% of which are negative and 95% are not original. Your mind becomes like a washing machine, whizzing around lots of difficult, confusing emotions, which we often don’t know how to deal with it.

Meditation enables you to slow down your mind enough to help you return to that place of stillness that exists between your thoughts. A place which is available to all of us in the present moment.

You cannot have happiness until you have inner peace. You cannot have inner peace until you live in the present. You cannot live in the present until you remember who you are. You cannot remember who you are until you go within and mediate.  Robert Greco

Every time you connect to this place of stillness within, you become more conscious and aware of what is real and what is not in each moment. In this way, meditation acts as a doorway to who you really are. This is essential, because knowing yourself affects everything you think, say and do in life. Knowing yourself is the not only the key to both preventing and managing stress and anxiety, but is also the secret to lasting peace and happiness.

What are the different types of Meditation?

There are 3 main types/categories of meditation:

1.Focused Attention or concentration techniques (e.g. Zen, Qi gong, Vipassana) is where you focus on a single word, thought or object, excluding all others. It may be your breath, a word, a mantra, sound, a movement, pattern or an inner or external image. The purpose is simply to better develop your sense of concentration. That way, when thoughts or emotions arise, you are able to direct your mind back to the original object of concentration. This type of meditation requires effort to sustain controlled attention on an object, and is characterised by high frequency activity in the front and core of the brain.

2.Open Monitoring includes mindfulness-based techniques, in which all experiences are allowed to pass through awareness without manipulation or control, otherwise known as non-judgemental moment-to-moment awareness. The mind is generally being trained to return to the present moment by using an object, breath, or body as an anchor. This allows us to become aware of negative thought patterns, enabling us to make conscious choices rather than being mindlessly controlled by them, and preventing us from being led into habitual negative behaviours. These techniques also help us to embrace whatever our current experience is (including emotional or physical pain) rather than trying to escape or get into a struggle and thereby amplify it. This type of meditation is characterised by theta activity primarily in the front of the brain.

 3.Automatic Self-Transcending (AST) involves neither concentration nor training the mind. ‘Automatic’ means innocence is the key here. Evaluation, control or manipulation will leave you caught up in thinking and prevent transcending. ‘AST’ includes Transcendental Meditation (TM), and the occasional expert in other techniques. It describes any technique which transcends (goes beyond) the steps of the meditation practice itself. Typically this includes resting your attention on a mellow, meaning-free one or two syllable mantra or sound in an effortless way that allows the mantra to gradually melt like a cough drop, leaving a state of inner silence. Whilst this may seem much like a focused attention practice, the method is actually more subtle and easy going than that.

Alpha brain waves (characteristic of reduced mental activity and relaxation) permeate the whole brain, which receives more oxygen. Increased blood flow occurs at the front of the brain (which is coordinating activity) while the core is more quiet, indicating alertness in the midst of deep rest, the state of transcendental or pure consciousness/silence.

Which type of Meditation is best?

Which type of meditation is best depends upon what you want to achieve and more importantly how ‘aware’ you are. As a recommendation, if you are a beginner to meditation, then I would suggest that you start with some basic concentration and mindfulness techniques. Then once you have been meditating for some time and made some progress in becoming more mindful, then I would encourage you to try TM.

Regardless of what type of meditation you choose, I would encourage you to complement your practice with yoga. This is important because many of the emotional and behavioural responses we experience occur because of previous stress which has become trapped inside of our body’s cells as distorted memories. And so no matter how much we mediate, we can only often get so far. However, by including the regular practice of yoga – both physical postures (asanas) and breathing techniques (pranayama), we can better respond to the actual demand being placed upon us in the present moment, rather than being forced into reactions pre-fabricated by our stress. In other words, full present moment awareness is actually the gift of a stress free nervous system, not just a present mind.

How do we meditate?

As suggested above, there are many different types of meditation, however one of the most simple and best places to start is to simply become aware of your breathe. Here’s how:

Sit comfortably on a chair with your back straight and unstrained in any way. Have your feet uncrossed and anchored on the floor. Place your hands on your lap in a palms up position, or whatever way you find comfortable. You can close your eyes or not – however you feel most at ease, but if your beginning with meditation, closing your eyes will help you to remain more focused.

Now just focus your attention on the feeling of your breathe coming in and going out.

Observe your breath as it goes in and out through your nostrils. Don’t try to change your breathe in any way, just observe it. As you do this you will find that it begins to slow down.

See if you can just feel one breathe, without concern for it has already gone by, without leaning forward for the very next breathe – just this one.

Now just tell yourself, let my mind become one with my breath, and continue to focus on one breathe at a time. Do this for a few minutes.

As you do this, you may have images, sounds, or emotions which arise as your mind begins to wander all over the place – what am I going to cook for dinner, did I pay the bills, etc. And that is fine – just try to stay connected to the feeling of the breath, as much as you can by just letting any thoughts flow on by. And if something comes along that is really strong and pulls you away from your breath, you might get lost in thought or even fall asleep, then don’t worry about it – just let it go.

The most important moment in the whole process is the next moment – after you have been distracted. That is the place that we practice letting go. It’s often referred to as exercising the letting go muscle. We practice letting go gently, of whatever has taken us away. And we bring our attention back to the breath to begin again.

The whole training is letting go and beginning again. You don’t have to feel like you have failed or done something wrong. It’s the conditioned habit of our attention to get distracted. So each time we discover that, we have this amazing opportunity to let go and to start over. It’s just one breathe.

Once you have done this for a few minutes, or when you feel ready, you can open your eyes or lift your gaze.

Once you get good at being aware of 1 breath, then begin to notice 2 and 3 and 4 breathes. If you can do this then you can meditate everywhere, anytime.

How long and how often should I meditate?

There are no rules on how often you should meditate, however 5-10 minutes per day is a good starting point. On top of having a structured practice, I would also suggest that you practice mindfulness as part of your everyday life, including things like mindful eating.

Remember that each time you meditate, you become more and more connected to the present and to who you really are. And so if you do this enough, then eventually, you will reach a point where you achieve full self-actualization/transcendence which is really the ultimate goal of all meditation. If and when this occurs, peace, clarity and stillness become your natural state of being, meaning that there is no longer any reason to meditate unless you want to of course.

 

Whilst bringing meditation into our daily life is not always easy to begin with, the rewards that follow far outweigh the sacrifice. By simply taking a few minutes out of your day to familiarising yourself with the present moment, you will become more in tune with who you are and with it, experience a greater sense of clarity, peace and wellbeing in your life.

So I’m curious to know, what are your experiences with meditation? Leave a comment below.

Rob

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April 7, 2018 2 comments
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RECENT POSTSWHAT YOU DO

Spend Time Outdoors

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How much time are we spending outdoors?

Compared to 20 years ago, adults are spending 30% less time outdoors, whilst children are spending 50% less time outdoors. This is ridiculous – prisoners spend more time outdoors! And it’s a trend which is getting worse.

Why are we spending less time outdoors?

There are many reasons why we are spending less time outdoors – getting lost in the world of social media and technology is one of the major ones. In-fact, we are spending an average of five hours daily on screen time/our mobile devices and an average of 50 minutes on applications such as Facebook alone. Pay TV only adds to our time spent indoors.

Many of the children born in the past 20 years have been connected to a computer before a field of grass, which has resulted in a generation with minimal appreciation for the outdoors and for movement in general. Many choose to be indoors even when they have the opportunity to be outside. Luckily, I grew up in a natural setting of which I am extremely grateful for, as I strongly believe that these early experiences have prevented me from getting sucked into the lure of the technological world.

An ever increasing population has also meant that our land sizes are decreasing and our backyards are shrinking.

Most of us also work longer hours, and spend more time commuting to and from work as congestion increases.

Fear of crime and increasing skin cancer rates have also had negative impacts on the amount of time we spend outdoors.

What happens when we don’t spend enough time outdoors?

Not spending enough time outdoors can result in;

Physical Consequences…

*Increased inflammation – resulting in autoimmune disorders, inflammatory bowel disease, depression, and cancer.

*Vitamin D deficiency – leading to things like osteoporosis, weakened immunity against bacteria/viruses, and obesity, etc. Every second person living in South Australia, NSW, Victoria and Tasmania are deficient in Vitamin D.

*Causes Poor Sleep/Insomnia – not spending enough time outdoors affects your internal clock/circadian rhythm and affects your melatonin levels– a hormone which helps you sleep.

*Delays recovery from injury/increases pain – Research shows that limited exposure to nature increases pain, illness and delays recovery time from both major surgery and minor health problems.

*Is bad for your lungs: Indoor air is 75% higher in pollutants, as well as positive ions (oxygen molecules with an extra electron) which have been linked to decreased sense of well-being, decreased alertness, increased anxiety and a higher resting heart rate.

*Decreases your immune system – For example: a lack of exposure to dirt increases your risk of developing type 2 diabetes.

*Poor Vision – a lack of outdoor exposure is creating a myopia epidemic – so much so that by the year 2050, the amount of people who are short sighted will grow from 4 million to 22 million.

*Exposes you to relentless noise pollution – which has been linked to higher blood pressure, stress, and even a heart attack.

*Shortens your life – people who spend less time outdoors have been shown to have poor overall health and longevity than those who do.

Mental Consequences…

*Increased stress and anxiety – by increasing levels of cortisol — a hormone often used as a marker for stress. The less time you spend in nature, the more time you spend in your head, and this results in increased stress and anxiety.

*Increases mental fatigue – less time in nature means less restorative time for your brain, resulting in decreased problem-solving skills, less creativity/imagination, weakened cognition, short-term memory loss, selective attention, decreased ability to multitask, and a decreased ability to concentrate or focus your attention on one task, which is linked to things like ADHD.

*Decreases your self-esteem and mood – not spending enough time in nature increases activity in a key region of the brain associated with depression.

Spend more time outdoors…

Whilst this may all sound bad, the good news is that all of these things can be easily avoided by making more time to be outdoors. We should all be aiming to spend an absolute minimum of a 1/2 to 1 hour outdoors each day. Some ways to do this include;

*Spend your lunch breaks outdoors rather than in the office or café.

*Instead of meeting with friends at a restaurant, meet in a park or beach instead.

*Take a daily walk after a meal either on your own or with a loved one.

*Take your children to a park instead of an indoor play centre!

*Read your favourite book outside instead of in.

*Consider getting a pet if you don’t already have one – as long as you are willing to spend outdoor time with it!

*Leave your car at home and walk wherever you can – to the shops, train station, etc.

*Play sport instead of watching it – either competitively or for fun/back yard cricket, etc.

*Buy kids toys which encourage active outdoors play time, as opposed to screen time.

*Get into your garden – it’s a great way to get connected to the earth.

*Implement a family hike day where you regularly explore new trails.

*Book holidays which involve the outdoors like camping/caravanning, bushwalking, swimming at the beach, etc.

*Exercise outdoors as much as possible rather than in a gym or your home.

*On sunny days, hang clothes outside instead of using the dryer.

*Restrict use/consumption of technology including TV, computers, tablets, phones, and other devices.

*Implement a ‘Tech Box’ where all technology is put into and not taken out until family time is spent outdoors.

*Try to have an office with a window to the outdoors.

*Bring the outdoors ‘indoors’ by putting plants in your home and office, and keeping doors to the outside open when possible.

*Create a beautiful outdoor space – you are more likely to spend time there if it is uplifting.

*Build an outdoor kitchen/BBQ and cook outdoors often.

*If you don’t have an outdoor job, then try to work outdoors as much as possible. This is easy if you have a laptop and can work from home.

As you increase your time outdoors, just remember to stay sun smart and stay hydrated. It is safe to go outside without sun protection early morning and late afternoon when the UV Index falls below 3.

The take home message…

We were never designed to live indoors, and that’s because nature is an inherent part of who we are. This is something that indigenous people from all parts of the world know. Spending time outdoors, and in nature, has the ability to transform and heal every aspect of our lives. Intuitively, we know this, which is why so many of us choose holiday destinations on the coast, in the hills or anywhere we can retreat to nature.

So what are you waiting for… start reaping the health benefits of being in nature and the great outdoors.

Q.What are some ways you spend your time outdoors?

Rob

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February 23, 2018 2 comments
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RECENT POSTSWHAT YOU DO

Set Goals

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Why is it important to have goals?

If you fail to plan, then you plan to fail – Benjamin Franklin

Research clearly shows that people who make consistent progress toward meaningful goals live happier, more satisfied lives than those who don’t. And this is largely because having goals allows you to steer your life in the direction you choose. Sure, you may already be setting and working towards certain goals, such as getting a job promotion or saving for a holiday. But are you setting goals for ‘all’ of the other areas in your life which are important to you?

I say this because so often, I coach people who have gotten to their 40s, 50s, and 60s, only to find that their health is failing, their marriage is broken, their doing a job that they are not passionate about, or sometimes all three. Or it could be any other less than desirable state that they look up and find themselves in, one which is far away from where they thought they would be at this point in their lives.

This is because they have gotten caught in the drift of life – where life has taken them along for the ride, instead of them dictating where they wanted their life to go. Sure, we can’t control everything that happens in life, but we can work towards a future we want to create.

If you can relate to any of this then the first thing to do is to acknowledge where you are at today/your current reality. Are you where you should or want to be in any area of your life –relationships, health, finances or anything else? If not, then don’t beat yourself up – that’s fine. You simply need to acknowledge where you are at, to get to where you want to go. Remember it’s never too late to get back on track – regardless of how far you have drifted off course.

Next you need to decide what you want to create for yourself. This is where you need to let yourself dream a little. What do you want your health to look like? What kind of relationships do you want to enjoy? What kind of work do you want to do? And anything else. Write it down.

Once you have decided where you want to be, then you can start working towards steering yourself in the direction you want to go. And you do this by setting some goals and working towards them.

Here are some important tips towards setting goals;

Set SMART goals – which is an acronym for meeting the following criteria:

Specific—your goals must identify exactly what you want to accomplish, with as much specificity as possible.

Bad: Get healthy.
Good: Start exercising and stop smoking.

Measurable—you can’t manage what you can’t measure, so ensure that your goal is quantifiable.

Bad: Take up running.
Good: Do a 5km fun run.

Actionable—every goal should start with an action verb (finish/quit/run/etc.) rather than a to-be verb (be/have/am/etc.).

Bad: Be more consistent with eating veggies.
Good: Eat 2 cups of veggies every day.

Realistic—Set goals which will push you out of your comfort zone, but at the same time are not unachievable.

Bad: Cycle in the ‘Le Tour De France.’
Good: Participate in ‘Cycle Around the Bay.’

Time-Framed—A goal without a date is just a dream. Make sure that every goal ends with a by when date.

Bad: Lose 10 kg.
Good: Lose 10 kg by June 30.

An example of a goal with all of the SMART criteria would include;

I will walk for 30 minutes, 5 days every week, by the 15th of January.

Set some goals around health: The first place you should start to set some goals around is your health – because without it nothing else matters. The best goals to set around health, are all of the attributes which I talk about in the 3 keys; if you are not doing some or all of these things, then you already have some essential goals to work towards (well until they become lifestyle habits anyway).

Write down and keep your goals in clear view: When you write something down, you are stating your intention and setting things in motion. Also ensure to keep your goals in clear view. Some ways you can do this is to save your goals as your screen saver, stick them on your fridge, your desk or any other place you frequent daily.

Review goals frequently: Ensure to review your goals daily, weekly, or monthly. This will keep you inspired and ensure you remain on track towards achieving your goals. If you find that are not achieving your goals, then work out why. It could be as simple as changing your strategy. Or sometimes it’s because we have conflicting values which take us further away rather than closer to our goals. For example, if your goal is to lose weight but you enjoy a glass of wine most nights of the week, then you need to decide on what you want more.

Don’t have too many goals: Productivity studies show that we really can’t focus on more than 5 to 7 items at one time. Any more and you will find yourself spread too thin, doing many things and excelling in none. Trust me, I have been a master of this in the past, and you won’t really accomplish anything. So just focus on a few goals which you most want to accomplish right now.

So remember, whilst most of us have dreams, these dreams don’t just happen – you have to have some kind of intentionality and goals in place to make it happen. But more than that, you need to work towards your goals – and I say that because a lot of people live in the “dream of, would of, could of, should of”, but never do what’s actually required to achieve them. And it’s these same people who continue to get caught in the drift of life. But by regularly setting and working towards your goals, you can take control of, and steer your life in any direction you choose. Everyday becomes an opportunity to move toward your destination.

Do you set goals and what works for you?

Rob

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January 12, 2018 0 comment
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Get Regular Medical Check-Ups

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Anyone who owns a car knows that you need to service it on a regular basis to ensure that it runs smoothly and without problems. Well the same is true for your health too – regardless of your age, regular health check-ups can help find potential health problems before they become more problematic, and help you to live a happier, healthier, fitter life. Prevention is always better than cure.

But what tests should we really be doing? The best answer to this is to see your doctor, as there are various factors which influence what tests they will recommend, dependent mainly upon your age and your potential risk factors including family history. However as a general guide consider the following;

20s RISKS

Instead of waiting until your 50s to see  your doctor, it’s important to start regular health check-ups in your 20s to catch danger signs early.

Women:        

Melanoma, HPV PAPILLOMAVIRUS (leading cause of cervical cancer), High Cholesterol, Breast Cancer

Men:

Melanoma, Testicular Cancer, High Cholesterol

POSSIBLE TESTS:

Women:        

Annual skin check by doctor/dermatologist for signs of skin cancer

Blood Pressure check every doctor visit

Pelvic Exam and Pap Smear annually after age of 25yrs

Cholesterol test every 5 years, starting at age 20

Self Breast Examination (you doctor can teach you how to do this)

General chat about your mental health

Men:

Self-Testicular Exam annually after age 20 (your doctor can teach you how to do this)

Annual skin check by doctor/dermatologist for signs of skin cancer

Cholesterol test every 5 years, starting at age 20.

General chat about your mental health

30s RISKS

Both men and women are at a greater risk for Heart Disease and Type 2 Diabetes after age 30.

Women:        

Cervical Cancer, Breast Cancer, Type 2 Diabetes

Men:

Type 2 Diabetes, Melanoma, Testicular Cancer, Colorectal Cancer, Heart Disease

POSSIBLE TESTS:

Women:        

Pelvic Exam and Pap Smear annually for cervical abnormalities

Breast Exam annually for women with family history of cancer

Blood sugar test every 5 years/annually if overweight

Annual skin check by doctor/dermatologist for signs of skin cancer

General chat about your mental health

Men:

Blood sugar test every 5 years/annually if overweight

Cholesterol testing every 5 years

Annual testicular exam

Annual skin check by doctor/dermatologist for signs of skin cancer

Screenings for colorectal and prostate cancer if high risk

General chat about your mental health

40s RISKS

The affects of physical aging become more pronounced , and both men and women are at an increased risk of many forms of cancer.

Women:        

Heart Disease, Breast Cancer, Ovarian Cancer

Men:

Heart Disease, Colorectal Cancers, Male Cancers including Prostate and Testicular

POSSIBLE TESTS:

Women:        

Bone density testing every 3 years if at risk of osteoporosis

Blood sugar testing and cholesterol testing annually to detect/prevent heart disease

Annual mammogram for all women

Ovarian screening for post-menopaused/high risk women every 3 years

Annual skin check by doctor/dermatologist for signs of skin cancer

General chat about your mental health

Men:

Blood sugar test every 3 years

Heart disease screening every 5 years – annually if high risk

Colorectal screening annually

Prostate exam if high risk or experiencing symptoms such as trouble urinating or pelvic pain

Annual skin check by doctor/dermatologist for signs of skin cancer

General chat about your mental health

50s RISKS

Your risk for heart disease, many cancers, stroke and Type 2 diabetes increases exponentially.

Women:        

Osteoporosis, Colon Cancer, Ovarian Cancer, Heart Disease, Stroke

Men:

Heart Disease, Prostate Cancer, Colon Cancer, Stroke

POSSIBLE TESTS:

Women:        

Bone density testing every 3 years

Ovarian screening every 3 years

Blood sugar testing every 3 years/annually if overweight or at high risk

Colorectal screening every 5 years

Coronary screening annually including EKG

Continued annual skin exams, pelvic exams, pap smears and mammograms

General chat about your mental health

Men:

Prostate cancer screening every 3 years. Annually if high risk

Cholesterol testing annually

Annual skin check by doctor/dermatologist for signs of skin cancer

Colon cancer screening every 3 years. Annually if high risk

Continue testicular exams every 3 years

General chat about your mental health

60s+ RISKS

Your risk of Type 2 Diabetes decreases for both men and women after 60, while the risks for heart disease and many cancers increases sharply.

Women:        

Osteoporosis, Colorectal Cancer, Stroke, Heart Disease

Men:

Prostate Cancer, Colon Cancer, Stroke.

POSSIBLE TESTS:

Women:        

Colorectal screening every 3 years

Bone density testing every 2-3 years

Colonoscopy screening every 5 years

The following should be continued annually:

Mammogram, Pelvic Exam, Pap Smears at Doctors discretion, Coronary Screening, Skin check

General chat about your mental health

Men:

The following should be done annually:

Cholesterol testing, Coronary screening, Prostate exam, Skin check

Colorectal screening  every 3 years

General chat about your mental health

By building a relationship with your doctor, they will better be able to assist you in all aspects of your well-being including your mental health. Your doctor can also refer you to all other allied health professionals for further advice/testing if required.  If you are not happy with your doctor or don’t connect then find one which you do connect with.

It’s also a great idea to pencil in an annual time to have a check-up, such as a day before your birthday so that you don’t forget. Obviously if your workplace has in-house regular medical check-ups, then you won’t have to worry about this.

So I’m interested to know, do you get regular medical check-ups, and if not why?

Rob

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November 30, 2017 0 comment
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RECENT POSTSWHAT YOU DO

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
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BlogRECENT POSTSWHAT 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.

Leave a Comment

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
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