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2023

Oh 2023, what will you be?

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As I sit and write to you today, I realise that we have come to the point in the year where I can no longer avoid the fact that it is actually 2023.  For the single remaining school attendee in our family, today was back to school and with that comes the realisation that I need to shift gears!

January is one of my most favourite months of the year because it is go slow month. I can pretend that I’m not really back at work, when a) I can still have an early morning beach swim and b) a leisurely coffee with friends. What about you?

For a multitude of reasons, 2022 was a shamozzle for so many people and quite honestly, my household was ecstatic to see the back of it. Although tempting to round-up some helpful snippets at the end of last year for you all, I would much rather look forward rather than backward. So here we are.

At the risk of sounding like Maria in The Sound of Music (and there is nothing wrong with that), today I have put together a fairly random assortment of a few of my favourite things. This includes recommendations, tips and information that I do hope you can use this year to be your best self.

Listen Carefully

Is it weird that I get really excited when I know I am going to be in the car for a while ALONE?  Over the past couple of years I have listened to a wonderful array of podcasts hosted by inspiring and knowledgeable experts. I have learn’t a LOT while laughing, crying or sitting in rapt silence and highly recommend listening to any or all of the following. They are super easy to access on your device (look for the podcast app that is already inbuilt on your phone in case you are wondering how to do that).

ABC Conversations, The Imperfects, Virgin Active Minds, Wellness with Ella, The Nutrition Couch, Help! I Have a Teenager, Work Life with Adam Grant, A Slight Change of Plans, Thinking Nutrition, and Parental as Anything

The Written Word

If someone theoretically did not reach their target of 22 books in 22 and fell short at 18, does that mean  they would need to add on the difference to the new target of 23 in 23? Just asking for a friend.

Opening an actual paper book and inhaling print on paper is one of my most favourite smells in the world. I know that some of you will feel the same way, whereas others prefer the ease (and reduced cost) of reading on a tablet. It really doesn’t matter which book aisle you stand in, the most important thing is the actual reading.  The standout book for me in the past 12 months is Stolen Focus by Johann Hari. This insightful and well researched book delves into why we can’t pay attention and why we often struggle to focus these days – an eye-opening read I can promise you. By the way, it’s not highbrow all the way for my eyes and I read fiction books too but that’s another story.

Retreat Yourself Away In 2023

The gift of time and space is oh so precious and that is what I love so much about running retreats.  First off the blocks this year is the simply gorgeous Autumn Recharge Retreat in the Porongurup’s from 16-20th March. And then, for the first time in FOUR years (due to our global lives being just a little disrupted), I will be running a retreat in Tuscany, Italy from the 1-8th July 2023.

If either of these sound like the best thing you have ever heard of, click HERE for all the details and how to book. I have extremely limited places available in both, so quickness is key.

Further Research In Twenty Twenty Three

Over the past two years, I been working towards getting a PhD project confirmed and approved for blastoff and it is ready to go!

The official title of my project is “Effect of Composition and Processing of Bovine Milk ‘Intolerance’ or ‘Sensitivity.’

There are some people who love to drink cow’s milk or consume it in various shapes and forms. There are others who are a little unsure as to whether it agrees with them or not.  A common perception of milk for some, is that lactose is the culprit for gut upset after consuming milk. The thing is, it could be lactose for some but it could also be the protein. What about the temperature and time that a particular type of milk is pasteurised for? So many questions and we need to find the answers!

This project will be recruiting 200 participants in 2023 and both milk drinkers and those who don’t drink much milk at all are needed. To start the study I am initially looking for 20 people who live near either Scarborough or Murdoch.  If this is you and you are interested – click HERE for more information.

23 in 2023

Some of you may be familiar with Gretchen Rubin who wrote The Happiness Project and is known for her productivity hacks.  One of the hacks that Gretchen talks about is writing a list of things that you would like to do over the ensuing 12 months.  For example, 23 things/actions in 2023. This is not about goals but rather about making changes that might make us happier, healthier, more productive or more creative. I most certainly did not tick off all 22 items on my list last year but it felt good to have a list to guide me. It has taken me all of this January to complete my prospective 2023 list as some percolation is needed, but two items have been ticked off already! Don’t think about the LONG list you will have in 2050, just check out how to magic up your 23 list here.

Dress Up Your Vegetables

It is an absolute scientific, researched and proven fact that Australian’s do not eat enough vegetables. Dietitians like me, go on and on and on about it ALL the time. We like to remind everyone that all those vitamins, minerals and much needed fibre can actually change your gut, your wellbeing and quite simply your entire life. This all sounds very dramatic but it is true.  Oh, and if you are assuming that eating vegetables or a salad at dinner is meeting your requirements, it is time to rethink.

Most of us need at least 2.5 cups of vegetables and/or salad every day and this is really hard to accomplish in a single meal if you want to eat some protein and carbohydrates too. Try adding a couple of the following into snacks every day too: a whole carrot (eaten whole bunny style or cut-up), a cucumber, cut-up red capsicum or a handful of snow-peas. There are some other delicious ideas here just in case.

Add Some Va Va Voom 

Vegetables and salad are not exciting to everyone and if this is you – give my favourite salad dressing a go.  Although originally designed for a Caesar Salad, this little beauty can be drizzled on any salad or vegetable.  If this gets you eating more of these wonderful little nutrition powerhouses, we are all HAPPY.

A Really Delicious Salad Dressing

3/4 cup natural yoghurt

1 tsp Dijon mustard

2 tablespoons freshly chopped basil (you could use any fresh herbs)

2 tablespoons, finely grated parmesan cheese

1 clove garlic, finely chopped

Place all ingredients into a jar or small jug. Secure with a tight fitting lid and shake along to your favourite tune until well combined.

Wishing you all a wonderful start to 2023. I look forward to sharing all things health, wellbeing and easy tools on accessing your best self.

 

Free Stuff

Free Stuff – Finding It To Keep You Healthy and Well

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Free stuff. Do I have your attention?

Everyone loves free things and there is no doubt that with the price of just about everything inching up, everyone is tightening their belts at the moment. Sometimes it can seem like a hard job to make healthy choices when on a budget right?

I’ve been brainstorming this idea with friends and family and the list of free stuff is blooming like a lovely flower. Research shows that people can change their behavioural patterns and are more willing to do things when something free comes along.  Free can be a really powerful emotional trigger. If that trigger can lead you to making a positive change for your health, it’s a win win.

If a good or service is paid for or purchased, we calculate the risk to prevent dissatisfaction but when something is free, we have less or no expectations at all. This means that free things may have an even higher value than those that actually cost money.

So, where can you access this free stuff for good health?

Free Food

  • Grow your own vegetables – no matter whether you have a sizeable garden, a pot on the balcony or a sunny kitchen shelf, most people can grow something.  You may not be able to grow your entire weekly shopping list but planting some of the more expensive items such as herbs and lettuce can save quite a bit of money.  It will cost a couple of dollars to buy the initial seeds but many vegetables will eventually go to flower and you can collect the seeds completely free for the next crop.  Our garden currently has literally a hundred cos lettuces that have popped up everywhere from the last lot and picking the leaves as needed is very satisfying!  Some friends and family might be garden growing too and perhaps you could do an exchange, if they are growing plants you are not (and vice versa).
  • Look up and around your neighbourhood – have you ever noticed how many fruit trees are around your hood? Lemons, oranges, mandarins, cumquats, mulberry’s and olives are quite literally everywhere in many suburbs.  If you have a tree yourself and can’t use the fruit quick enough, could you put the excess in a box and sit it on your letterbox to share with your local community? Alternatively, could you knock on someone’s door and ask if you can ‘help’ them out by taking some of their excess fruit? My husband does this every year to gather his annual haul of olives and meets a bunch of people in the process. If you are looking for a delicious recipe for your local fruit, download my free recipe book and whip up the Cashew and Lemon Slice.

You Got To Move It

Regular movement and exercise significantly reduces the risk of almost every known lifestyle disease. Expensive gyms and memberships are most definitely not the only way to keep fit and active.

  • Walking is absolutely free, there is no preparation required and you can walk straight from your front door – boom. You could always head into the bush or along the coast for a change of scenery.
  • Get on your bike – if you have a bike in the shed that hasn’t been used for a while, spring is a great time to get it out.  Many local council’s offer free bike servicing too (in case it has been QUITE a while since your bike has seen the daylight).
  • Online classes – over the past few years, free online classes for fitness, yoga, strength training and meditation have become the norm and there are so many to choose from.
  • Gardening – one thing is for sure and certain, there is never a shortage of weeds in any garden. Getting your hands dirty in your own garden or perhaps someone else’s is such a good way of getting some Vitamin D, being at one with nature, decreasing stress levels and some bonus physical activity too.

The Written Word

Reading is such a wonderful pastime and can be educational, relaxing or pure escapism. I can’t imagine a life without books but they can be expensive. Good news is, it doesn’t need to be.

  • Join your local library – it is completely free to join a public library and as a member you have access to hard copy books and magazines plus online versions too. Local libraries often have complimentary author presentations too. If you are housebound, many libraries have a home delivery service too.
  • Little Free Library – have you noticed one those cute little letterbox style library’s in your local community?  I am noticing these more and more and they are just a lovely way of exchanging books and entirely free.  Again, another great way of connecting with your community.

Free Connection

Connection is one of the most important factors that affect our wellbeing and longevity of life. Human beings are social beings and without connection and community, we cannot thrive.  Social isolation and loneliness can be truly harmful to both mental and physical health. In surveys undertaken since the onset of the COVID-19 pandemic , just over half of respondents reported that they felt more lonely since the start of the pandemic (Lim et al. 2020).

When I was a kid, neighbours were friends and the street was a place to socialise and hang out with your mates.  This is certainly not the case for many now, with security and safety curtailing the fun times. Despite this, there is nothing to stop you from saying hello and connecting with your neighbours in whatever way is comfortable for you. Maybe it is a check in for someone on their own or a conversation over the fence but never underestimate the value of a kind word or a simple hello. It may be the only conversation someone may have for that day.

One of my favourite series over the past couple of years has been Old Peoples Home for 4 Year Old’s and the new series Old People’s Home for Teenagers is another delight. I find myself laughing one minute and crying the next and the insight into loneliness and connection is truly valuable for us all.

What about you?  Any tips that you would like to share that are great for our health and wellbeing?

2021

2021 – A Celebration of the Finish Line

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It is hard to believe but it has been an actual entire year since I last wrote to you all.  The enjoyment I get from sharing and connecting with you all is immense and this long gap between 2020 and 2021 chats was most certainly not planned. 

At the start of 2021, I embarked upon a new role lecturing in nutrition at Murdoch University. To say this has been a steep learning curve would be a grand understatement.  The learning that has occurred as a result of designing and writing two units, inclusive of 28 unique lectures across the year has been huge. I have learn’t things long forgotten and other things that I never knew.  My brain has exploded.

The teaching has been so enjoyable and to add to the equation,  I started my PhD journey and just recently completed my Confirmation of Candidature.  In short, my proposal and research study has been accepted and I can sail forth for the next unknown amount of years years.  Eeck.  The study is all about dairy milk and the effects of composition and processing on intolerance and sensitivity in our bodies. It is a super interesting topic for many and recruitment will be happening mid next year, so do watch this space to find out how you can be part of it.

Taking a look at what I wrote to you this time last year, it would seem that not a lot has changed in 2021.  For much of the world it has been a 2021 Groundhog Year. Bizarrely endless yet lightening quick. What about for you?

However, there have been some wonderful aspects to this year as well, which you might love too.

Watch This Space

There were two standout shows to watch this year, Old Peoples Home for Four Year Olds, available on iView and Ted Lasso on Apple TV. I laughed, I cried and felt that my life had changed for the better after watching them.  What do they have to do with health an wellbeing you may ask?  Everything.  Absolutely everything.

Are You Listening?

2021 was the first time that podcasts became part of my life. Yes, I can hear the gasps from those of you that have been on the podcast train for ages but I just couldn’t seem to work them into my daily routine.  A slow brain wave occurred and now every time I get in the car, boom! My favourites include; How Can I Help by Pro Bono News, A Slight Change of Plans by Pushkin Industries, Chat 10 Looks 3, Thinking Nutrition by Dr Tim Crowe, The Nutrition Couch with Leanne Ward and Susie Burrell, No Filter with Mia Freedman and Super Soul with Oprah Winfrey. Once again, so much learning right here and something to look forward to when on the road.

The Written Word

In January, I set a target of 27 books to read simply because last year I read 26. This might seem like a lot or a little but as most of my reading is done at the end of the day, sometimes the book does find its way onto my head without it being read.  Sigh. Have a thought for my friend Andrew who targeted 100 for 2021 and with just 9 days to go, he is right on track. #notevergoingtohappenforme

My standout book for the year is Atomic Habits by James Clear. Easy to read and so, so helpful around making new habits that actually work. He also has a fabulous weekly email that you can subscribe to here.

Bend It Like Beckham

It’s not always easy being mindful. Although it is easy to make the simple things super complicated and this applies to the practice of being mindful.

I ran four your retreats in beautiful Margaret River this year and the gift of time and space to those who attended made the world of difference to their wellbeing. In September, I decided it was time to get serious about doing that for myself and I committed to being on the mat 3-4 times each week.  It has been one of the best decisions for me in 2021. I have a sense of calm (and flexibility) I have never had before. Namaste all you fabulous you teachers!

Yoga is not for everyone but whatever it is that allows you time and space, make the time to do it. For a quick easy meditation, whenever you have a wall and 10 minutes, I would highly recommend Legs Up The Wall – its my trusty go to.

Have you created any time and space for yourself this year?

Getting Creative In The Kitchen

Despite the fact that there has been no sharing of recipes from my end, there has been cooking happening! Two more series of Our State On A Plate have aired in 2021 and for some recipe inspiration, go check them out.  For more recipes, you can also take a look at the clips I did for HBF – lots of ideas there too.

Being able to prepare and cook your own food is one of the most important skills you will ever have in your life.  I believe that if you can master five main meal recipes, you can be in charge of your own health.  If you can cook, there is no need to rely upon expensive takeaway food and being at the mercy of fast food giants.

What were your fave creations?

Quotes To Live By

A lovely friend of mine shared this thought with me this week (source unknown).

“Nobody claim 2022 as ‘your year.’ We are all going to walk in real slow. Be good. Be quiet. Be cautious and respectful.”

Thanks for being part of my tribe, I truly appreciate you still being here.

With that, I wish you all a very happy and safe festive season.  

 

 

2020

2020 – The Year That Just Keeps Giving

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December is the time of the year that our health and wellbeing can take a very non graceful swan dive.  You get super busy, festive kind of foods start appearing everywhere, you eat those foods a lot, you get tired from all the things and then you don’t feel like exercising at all because of all of the above.  Does this sound familiar in 2020 or is this just me?

Then we add in the events of 2020 and you can multiply all of the above by a thousand.

This is also the time of the year when we are reminded not to be part of the statistics. The statistics that show the average weight gain across our nation to be somewhere in the 2-3kg vicinity over the festive season.  Despite this, we still do it every year. Sigh.

I know that all of you reading this today will fully aware of what you need to do and not do in this department. That now leaves me completely free to talk about other things that are a lot more interesting.

Reflecting on our achievements or what has gone well or not so well, is not always something we spend time on. But we should. 

The learnings and insights into 2020 were many for me and I hope that by sharing mine, it might get you thinking about yours. 

The Magic Of Being Mindful

It’s not always easy being mindful. Although it is easy to make the simple things super complicated and this applies to  the practice of being mindful.

This year in particular has shown us all that the power of being mindful and present is uber important.  Regardless of its merits and importance, being mindful takes practice.  There are plenty of apps to choose from and sometimes its a matter of checking a few out and choosing one that suits you best.  One of my faves is Headspace.

For a quick easy meditation, whenever you have a wall and 10 minutes, I would highly recommend Legs Up The Wall – its my trusty go to.

How do you practice mindfulness?

The Joy Of Beautiful Food

As a kid, we would often drive down the Old Coast Road to get to our little beach shack in Mandurah.  In a car with four kids and no air conditioning, it seemed like the longest road trip EVER. I knew that we had made some progress when I could see the strange little huts at the caravan park at Coogee Beach. Does anyone remember them?

These days there is something a little more exciting along that road. It is the very lovely Coogee Common and my visit there last month rated as one of my favourite things to do this year. The beautiful heritage buildings have a rich history and the impressive fruit and vegetable gardens provide the inspiration for the delicious menu. Coogee Common is an extension of Bread in Common in Fremantle and is well worth the trip down the Old Coast Road (ideally with the air conditioning on and not four kids in the car!!).

The Importance Of Being Flexible With Your Exercise Routine in 2020 And Beyond

This year has certainly show us all how to be flexible with exercise routines hasn’t it? When all the indoor venues shut this year, my friend Karin set up a gym in her garage, we pooled our equipment and we got busy doing strength exercises. Add that to walking and running around the neighbourhood plus online yoga with Athanae and Mia and it was all sorted. I love that online classes became so much more accessible to all. They have truly changed how we have kept fit in 2020.

Did you change and adapt across this year? Better yet, have you made some new habits that will take your forward into the new year? 

Getting Creative In The Kitchen

Being able to prepare and cook your own food is one of the most important skills you will ever have in your life.  I believe that if you can master five main meal recipes, you can be in charge of your own health.  If you can cook, there is no need to rely upon expensive takeaway food and being at the mercy of fast food giants.

If you have the time and inclination, cooking is a great way to manage stress and be creative. This year in 2020, baking become a favourite pastime of many around the world.  It became a wonderful way to stay connected with others and share creations both simple and elaborate. Baking bread at home became a thing, as did Banana Cake and Cinnamon Scrolls.

My two favourites for the year were Cheesy Zucchini Muffins (to use up those COVID zucchini growing everywhere) and the ever popular Yoghurt Scroll Dough. What were your fave creations?

Quotes To Live By

I do love a good quote to guide the way and my winner for this year has been a very apt one by the clever Andrew Griffiths.  Andrew held a free Zoom chat to support those in small business like me, every Wednesday for months on end this year.  I so appreciated his generosity and gift of time but also his wise words. I have applied Andrew’s quote to so many situations this year because quite frankly, there isn’t much it doesn’t apply to.

Be a calm voice in a sea of crazy  

Do you have a mantra or quote that serves you well?

Celebrate Your Wins

Twenty twenty disrupted work for so many of us around the world. I’ll admit that at times the unknown has been a bit scary in my household.  But then on the bright side, there have been opportunities that presented themselves out of the blue.  

Our State On A Plate entered my life and I was fortunate enough to be part of six episodes across October and November this year. I didn’t know that was on the radar but with my Perth Glory team in hubs for much of the last part of the year, I had the time to do other things.  Filming a show that showcased all things Western Australian, was such a fabulous learning experience and the people I was fortunate to work with were a blessing.

What were your wins in Twenty Twenty?

And Then There Are The Fluff Fluffs

Who would have thought that there would be a shortage of little furry friends in 2020? Our fur babies became even more crucial in our quest for connection during isolation.  With families spending more time at home, the search for companionship began in earnest and is still on the rise.  We have Napoleon (obviously a cat with that name) who turned 17 years old this year and Lulu, a Miniature Schnauzer who just does whatever the cat tells her she should do.  We talk to them incessantly and it goes pretty much like this. Perfectly normal right?

Do You Have a Special Gift?

A few months ago, a coastal storm in Western Australia blew a crows nest out of a very large pine tree near my childhood home in Watermans Bay.  A member of the local community found the nest and noticed immediately that there were some truly interesting items woven into the branches. A few metal coat hangers, many different bits of coloured and plain electrical wire and some unique brass tags with what seemed like the names of plant species engraved onto them.

These tags were special.  My Dad was an avid frangipani grower/collector and he used his trusty engraver to mark anything that wasn’t nailed down, including the name plates for his precious flowering babies. When Dad passed away three years ago, we discovered a bunch of them that were yet to be matched with their owners. Sigh.

Meanwhile Mr or Mrs Crow decide to take matters into their own hands and steal them, flying across the neighbourhood and pimping up their nest. Fast forward a couple of years and it all comes tumbling down.

It took a while for the local community to connect and and work out what these mysterious tags were all about but eventually my friend Sylvie recognised them on social media and alerted me.

Dad and crows were not BFF’s.  And yet, kudos to the crows who took some of Dad’s favourite things and shared them with his community.  Spreading love can only be a good thing.

The End Of 2020

Thanks for being part of my tribe, I truly appreciate you being here.

With that, I wish you all a very happy and safe festive season with only good things.  

Bring on 2021!

 

 

run

Run Case Study 101 – What I Learnt From Falling Over

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This time last week I set out on a run. A short while later I was lying on the ground in a little ball, trying to work out how I got there.

Lets go back a few steps. If only I could.

I am an early riser and my alarm starts buzzing at around 5am. To be honest, I am not leaping out of bed every morning with enthusiasm but I do recognise that if I don’t get up, I don’t exercise. If I don’t exercise I get mad. Lets just say I am not my best version of myself without exercising.  Ask anyone in my house and I have no doubt they will gladly tell you.

I am also not a great sleeper. I’ve struggled with this for years and sleep for me is an ongoing project that continually does not pass the mark. More on that later.

My running buddy Karin and I work well together because we rarely cancel on each other and we run at the same pace.  This pace varies wildly depending on the day, the week, the pitch blackness of the morning, whether we have worn the right socks, clothes and the presence of any injuries but hey, we are out there.

It’s a shame that the smarter part of my brain does not process a lot of information at this time of the morning. However, on the other side of the coin, the lack of processing and critical thinking at 5am does allow one to be on autopilot and get out there before the reality is registered. 

So with all that in mind, there we were setting out for our usual Tuesday morning run last week.

Mix The Run Up They Said

Karin and I are creatures of habit and pretty much run the same route twice a week.  This route is along the coast and because it is just so gorgeous, we find it hard to tear ourselves away from it.  We always run in a northerly direction because we agree that section is much nicer than going south.  Even as I write this, I know this makes no sense at 5.30am in the morning, when it is pitch black for half the year and there is nothing to be seen. During winter it can also get incredibly windy and wild but still, there we are on the SAME path.

Last Tuesday morning, we made the momentous decision to run south. Sponteneity here we come.

Before I go on, let’s be clear that it was still dark. Others would disagree but that is my truth.

Both of us were feeling pumped about being so inventive and then BOOM. Five minutes into our brand new route, a tuft a grass appears out of nowhere and trips me up.

For those of you that have fallen over recently, you will remember that surreal feeling as you fly through the air with not a single bit of control over what happens next. Inevitably what does happen next, usually involves skin being left behind and the possibility of snapping bones.

Once that little flying sideshow had come to an abrupt halt with the tuft of grass and several other people looking on, I laid there assessing the damage. My first very real concern was for my active wear. Were there any holes?  Anyone who has purchased a piece of active wear will understand the dollar signs that were flashing before my eyes. Thankfully all fibres were intact.

Secondly, I congratulated myself on doing an expert downward dog, transitioning to plank and then cobra all in one motion, missing my face altogether. Namaste to Athanae, Mia and Sarah for showing me those skills. I also noted that my bones seemed to be in one piece and I again felt thankful that I loved dairy products and was constantly funnelling all that calcium into them.

Unfortunately, various patches of skin had not fared as well and even as we speak, the mending process continues.

I would like to say that falling over is a totally new experience for me but sadly I do have a small portfolio of my earlier works during a run.  Its not just me either. The only other time we strayed inland due to the wind a few months ago, Karin did an impressive somersault and forward roll while we were out running, so I am not alone people. Not at all.

What does this have to do with you?

I am betting that at some stage in your life you may have been tripped over, either literally or figuratively. You may have had to lie down, maybe not next to a tuft of grass but it may have been on the carpet, under a desk or even a handy tree when your body or brain has not done what it was supposed to do.

Whilst I was enjoying the coolness of that small tuft of grass, there was a moment in time to ponder what went wrong and what I could do differently.  You might find these things handy too. 

Forget about peptides, EPO and other fancy pants potions to lift your physical performance – here are my top tips for not falling over.

1. Rest Up Before You Run (Or Do Anything Really)

It can only be a good thing to get enough sleep and feel rested when you wake up in the morning.  There are many things that can impact on whether this happens or not but it is absolutely the key ingredient to performing at your best. I have written about sleep before today and you can read more about my thoughts on being sleeping beauty here.

I am currently trialling a weighted blanket, which I am sure will be helpful once I adapt to not sweating like a pig and thinking I have a sandbag draped over me. Watch this space and by all means, share your thoughts if you have got up close and personal with one of these heavyweights.

Seriously though, do your best to get enough good quality sleep.  Your feet are most definitely more able to lift and bypass obstacles when out and about. Regardless of what you are doing.

2. Look Down And Around

There are plenty of inspirational quotes and memes around to remind us to look UP and see the world. This is all well and good but what about looking down too?  If you don’t look down, you can’t see what’s in front of you.  Yes, it can be refreshing not to know exactly what is coming up in life but doing a little gazing into the near future ahead of you can bring its own rewards.

Right now in this world of ours, it’s a little difficult to look too far ahead but it doesn’t need to stop you having an eye on possibilities.

3. Mix Things Up

Karin and I have had a team meeting and agree that running the same way all the time can only lead to boredom and lack of motivation. We also agree that falling over is not an ideal part of the training schedule.

Keeping your exercise or other health and lifestyle related routines in life fresh as a daisy is key to staying the course.  When things become ho hum, the likelihood of keeping healthy habits and behaviours up, is much less likely. You don’t need to be continually reinventing the wheel but doing something different just once each week can put a pep in your step. The same principle can be applied to a new recipe for dinner, scheduling in ‘you’ time or dare I say, taking a different direction or path.

 

 

 

Legs Up the Wall – The Daily Yoga Pose for Instant Calm

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Legs up the wall may seem like an odd phrase, but for me these words conjure up a feeling of calmness. Legs up the wall is one of the handful of yoga poses that I actually felt comfortable attempting when my LONG journey into this age old activity began several years ago.

Funnily enough this article you are currently reading is one that I wrote almost 12 months ago. At that time we we collectively had no clue that in 2020 we were going to be presented with super gigantic challenges to the way we live our lives.

In view of this, it seems like the perfect time to remind you all of legs up the wall. 

Although the popularity of yoga continues to grow worldwide,  many people perceive that yoga is something potentially difficult and boring and would rather get stuck into a boxing session or other high cardio activity. Once upon a time this was me (although I do still love running, walking and stair climbing) but after finding my groove with yoga, I now understand that it is one of the best workouts available to us all.

I won’t lie and say that it has been all unicorns and rainbows.  It hasn’t and yoga and I have had a long history of shared emotions running both hot and cold. For many years I loved the idea of yoga but the actual reality of being able to do it, did not align with my physical (in)capability.  The turning point for me came with the right teacher, which then led to calm and acceptance of what my body could do, not what it couldn’t and the balance of these two is ever-changing believe me!

We will get to legs up the wall in just a moment but there are three things I have learnt through my yoga adventures, applicable to anybody trying to change any aspect of health and life that might just be handy to you right now. Especially now.

What We Want Or Need Is Not Always Available To Us

I will never forget a yoga class that I attended some time ago when the teacher asked us to align ourselves into a position that looked even trickier than usual to me.

While we were all silently attempting the impossible (to me), the teacher announced that this particular pose was ‘not available to him today.’ I had to smother hysterical laughter at this point because for me, it was never going to be available, that day or any other. But you know what? We all have days when a particular behaviour, skill or practise is simply not available to us and sometimes we just need to accept it.  This doesn’t mean you have failed, it just means that investing your energy in something else that IS available to you and achievable today is a wiser choice. Plus, what is not available to you today might just be there for you tomorrow.

There Is Always Turbulence In Our Lives

A howling easterly wind roaring around outside scattering dust and leaves every which way is one kind of turbulence but there are many ways disruption and distraction turn up in our lives.

The turbulence that we experience in our day-to-day lives can obviously be a lot more serious than a strong wind. It could be problems with your family, friends, health issues, financial concerns, job insecurity, moving house, relationship breakdowns or any one of life’s stressful events. All of these and more, represent turbulence. Quite often, turbulence or a shake-up in our lives is just what we need to take the first step toward real change for our physical and mental well-being. It is possible and often vital to acknowledge the turbulence and do it anyway.

Of course, right now in 2020, the kind of turbulence we are all experiencing will be go down in the history books.

Use Your Edge

A few years ago I was standing in line waiting to order in a cafe and noticed an interesting quote scribbled along the front of the coffee machine.  The author was anonymous but it simply stated,

“If you are not living on the edge, you are taking up too much room.”

To me, living on the edge has a negative connotation.   However, renowned Yoga Master and author Erich Schiffman, talks about ‘the edge’ in another way in relation to stretching in yoga. Schiffman explains that, “If you don’t go far enough, there is no challenge to the muscles, no intensity, no stretch, and little possibility for opening. Going too far, however, is an obvious violation of the body, increasing the possibility of both physical pain and injury. Somewhere between these two points is a degree of stretch that is in balance: intensity without pain, use without abuse, strenuousness without strain. You can experience this balance in every posture you do. This place in the stretch is called your edge.”

But what about applying that edge to other aspects of our daily life, where we tend to remain within a familiar but limited comfort zone by staying away from both our physical and mental edges? Schiffman suggests that staying within that zone would be fine, “Except that as aging occurs these limits close in considerably. Our bodies tighten, our range of movement decreases, and our strength and stamina diminish. By consciously bringing the body and mind to its various limits or edges and holding it there, gently nudging it toward more openness with awareness, the long, slow process of closing in begins to reverse itself. The range expands as the edges change.”

Legs Up The Wall

What is this legs up the wall you say?  

This yoga pose would have to be one of the most accessible to us all and can be achieved anywhere and anytime as long as there is a wall.

I could explain to you in writing how to do legs up the wall but it would much easier and less confusing for you all if you watch Adriene in action here as she demonstrates this pose perfectly.

Legs up the wall is an excellent restorative pose that improves circulation and is instantly restful for your legs, feet and lower back.  It is also such a wonderful pose to do just before you go to bed for a restful sleep or even during the night if you wake up and can’t back to sleep.

It is also perfect during the day if you are at work and need to take a breather – close the door and take just 10 minutes to regroup and reset before tackling the next part of your day. Especially important right now if you are finding it hard to carve out any space in your mishmash of working and living from home.

Resting in this position will greatly improve the flexibility in your hamstrings and is a stealthy way of getting some meditation in your day too – you can’t go anywhere else at the same time and it puts you in the perfect mindset to do so.

What about you – do you have a wall in mind?

Breathing In and Breathing Out – Bring That Stress Back Into Line

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Breathing in and breathing out, breathing in and breathing out.  Right now, this is one thing we can do whilst our world experiences so much angst.  

Without diminishing or belittling the gravity of all affected or who have lost their lives to COVID-19, I am struggling to comprehend the actions and thought processes of some of my fellow humans who are in full panic mode.  When panic surrounds you, it can be difficult to remind yourself not to join the proverbial party. Please keep reminding yourself because this is important.

One of my lovely friends Cath of Conscious Business, has just shared a quote by Seth Godin who has said, “Panic is a choice and so is productive generosity.”  

It sure is.

With the global events that are happening all around us, it is important to remember that there are many things that we CAN actually do to look after ourselves and those around us.

One of the most simple things we do have control over is looking after our wellbeing and the act of simply breathing to keep stress levels at a healthy level.

A few years ago, as a result of self induced stress, I forgot about the importance of breathing and wrote about it on this blog.

I went looking for it today and decided that it was perfect timing to share it again.  

The moment in time that I wrote about eventually passed, as will the current world health events.  

A Story to Tell

Three years ago I experienced something new. It was overwhelming and both a physical and mental storm. I experienced an anxiety attack.

To me, it sounds silly because in the scheme of things, what I was anxious about did not warrant my reaction. If I think about the times or events in my life that should have been more likely to produce such a severe reaction – the weekend in question should not have featured even for a second.

My then 13-year-old daughter, had her first gymnastics competition for the year. She had been in the National Development Program since early primary school, so it was not a new thing. And let me just establish that this girl was a seasoned professional and a total poker face when it comes to competition – she trained for 18+ hours each week and knew her stuff.

Despite this, over recent years – my nervousness and anxiety with competitions had been increasing.

But one particular weekend most certainly took the cake. I made myself physically ill with stomach pains, nausea and a migraine as a result of my anxiety and irrational thinking. I found myself holding my breath at various points of the day – and this was before the competition even started!

There was no sympathy at home either because I was very careful to hide this anxiety – nobody needs that kind of negative energy before they start swinging around bars and pirouetting on beams do they?

My husband is the anti-thesis of anxiety and not many things get his heart rate over 80 bpm. He just reminded me that our girl had done all the preparing and she was fully able to do the doing. Great.

Just before the competition started – one of the other parents who was sitting quite a distance away from me (and clearly had a telescope) called my name – quite fiercely I might add. I turned around and she calmly looked at me and said – ‘breathe.’ Oh yes indeedy, thanks for the reminder.

There are many things that we can do to reduce stress levels in our lives – getting enough sleep, eating well, exercising, meditation and so many other ideas from expert people who are far more qualified than I to provide advice on how to manage anxiety.

But you know the one thing that is available to all of us, 24/7? Breathing.

Of course, breathing is something that we do without a seconds thought and yet, when we feel anxious or upset we often start with the whole shallow breathing thing or interval breathing (my fancy way of describing holding ones breath). Every week when I go to my yoga class, its all about the breath. Lets face it, it is almost impossible not to feel calm after yoga (unavailable poses aside) simply because the focus for 75 minutes has been breathing.

Anxiety presents itself in all kinds of circumstances – the work place, at home, sport, in relationships and so many other nooks and crannies. Clearly, deep breathing alone is not the cure-all for anxiety and stress but the beauty of engaging the breath is that you can access it anywhere, anytime without anyone being aware.

Taking three deep breaths in and out through your nose automatically induces calm. Research shows that blood pressure starts returning to appropriate levels, lungs work more efficiently, your brain can do its thing and a churning stomach works a lot better when oxygen is circulating.

Try the simple routine below to dial down the anxiety in three breaths.

The Power of Breathing to Take Down Anxiety

  • Close your eyes. Take a deep breath in through your nose (with your mouth closed) and get every last bit of oxygen in that breath. When you reach the end of that breath, hold it for as long as is comfortable and then let it all out through your nose not your mouth. We are going to do two more of these breaths.
  • Again, take a deep breath in through your nose and get every last bit of oxygen in that breath. When you reach the end of that breath, hold it for as long as is comfortable and then let it all out through your nose.
  • For the last time, take a deep breath in through your nose and get every last bit of oxygen in that breath. When you reach the end of that breath, hold it for as long as is comfortable and then let it all out through your nose.

What about you? Do you have a breathing routine that you find to be effective for reducing anxiety?

gym junkies

Gym Junkies of a Different Kind

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The gym I test my strength in a couple of times each week is a little different to most others. It’s a local council run facility full of gym junkies (of the nicest possible variety)  and I feel extremely confident I’m never going to see anyone prancing around posing and flexing their muscles. Unless that flexing is to get rid of a muscle spasm.

Some days I’m the youngest by a good 20-30 years but the time I spend there each week provides a priceless package of inspiration and entertainment on top of the fitness benefit.

Five years ago, these gym junkies were featured in a segment on Today Tonight as a result of their fitness and health ethic and you can meet some of them by watching here.

Who Are The Main Players At The Gym?

Take Anton for example: in the vicinity of 70+ years young, who collects his friend Judy on the way to the gym and walks in each morning primed for a chat to solve the issues of the world. Judy can lift so much more weight than me and annoyingly can hold a plank whilst smiling for a couple of years.  I can’t.

Then there is Tom Senior; an almost 86-year-old diabetic who comes even when he doesn’t feel like it. He keeps turning up because he knows from experience that the moment exercise feels great is when you are finished. Plus the company is scintillating.

Tom Junior, also a ex professional cricketer and a mere chick in comparison, is currently doing the rounds of the gym on the bike while he deals with knees that are not happy with years of bowling. And lets not forget Ali, Trudy, Jo and myself who just try and keep up with these guys. 

These gym buddies of mine love a good chat and the odd critique of gym performance, and there is often a great deal of collective tsking when someone demonstrates a new exercise or skill. 

In reality, you can get some good ideas from what others are doing around you. It is too easy to just keep doing what you are doing, which can get you in a rut pretty quickly.

It got me thinking about what the current fitness trends are, so naturally I went straight to Google to find out.

What Are The Fitness Trends Of 2019?

  1. Wearable Technology – this includes everything from fitness trackers, heart rate monitors and GPS trackers.  These days we can track pretty much everything. Sigh.
  2. Group Training – this is classified as a class with more than five participants and could include cardio based classes, dancing, spin classes, boot camps and the like.  I do like group training, especially when you can hide behind someone else for those moments when you are quite simply dying.
  3. High Intensity Interval Training (HIIT) – this is where you engage in a series of high intensity bouts of exercise followed by a short period of rest and recovery.  Let’s just say this is not my favourite and I would prefer to call it RUUUUUUNNNN AWAAAYYYY.
  4. Fitness Programs for Older Adults – my gym buddies are a case in point but lets face it, keeping and staying fit as we get older is probably the Number 1 health tip.
  5. Body Weight Training– Maintaining our muscle mass is crucial, vital, integral and central to the very core of our health. Our physical strength, balance and sending fuel to our brains (muscle mass controls this one) is what keeps us upright and being able to hold conversations when we are 100. Do it, do it, do it.
  6. Employing Certified Fitness Professionals – I am fairly confident that you wouldn’t get your hair cut by a lawn mower. Quite frankly, you could lose ears and perhaps even your scalp.  Choosing a qualified, certified fitness professional is good sense unless you are ok with injuring yourself.
  7. Functional Fitness Training – this involves strength training and other activities to improve balance, coordination, strength and endurance to improve daily living activities.
  8. Personal Training – for some people working with a personal trainer is what keeps them focused and on track. A qualified personal trainer can design workouts specific to you rather than say, your neighbour down the street.
  9. Yoga – oh yoga. Some of you will know that I am a converted lover of yoga and for many reasons it is quite simply a necessary part of my life. So necessary that I will travel a long way to run my Italian Yoga and Wellness Retreat every year. If you haven’t tried it yet – mix up a few different varieties of yoga and or add some extreme heat or attempt the downward dog suspended from the ceiling. I’m not sure whether that last one actually happens but I am sure someone has tried it. Perhaps stick to just the one kind of yoga in one sitting and you don’t have to do it in the blistering heat amid communal sweat to get a benefit.
  10. Exercise is Medicine – imagine doctors including exercise as the prescription rather than drugs. Some already do but healthy professionals do this all the time.  Prevention is always preferable to finding a cure.

The best type of exercise is the one that you actually do. Choose something that you enjoy doing, grab a friend and let the endorphins (and no, this is not a species of dolphins) do their work.

Pesto

Pesto Power – How to Make Pesto the Italian Way

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Pesto is one of those delicious combinations that you can almost taste just thinking about it. Think pungent garlic, pine nuts, fresh aromatic basil, parmesan cheese and olive oil. This combination can be combined to create a pesto that can be added to pasta, gnocchi, soups or slow cooked delights.  I’m not sure whether the Italians add pesto to the same things that I do but it just adds so much flavour!

I am about to head over to Italy in a few weeks to run my annual Italian Yoga and Wellness Retreat, so pesto has been on my mind. To be honest, food is often on my mind but that is a career hazard I’m afraid!

My favourite recipe for pesto is straight from the “Food for Thought’ cookbook (which is only available when you come to Italy with me) by Yoga in Italy

This recipe uses basil as most pesto recipes do but at the moment, my garden has been completely overtaken by Italian parsley. I try to throw it into anything and everything but I just can’t use it all.  This got me thinking about whether parsley would work as a substitute for basil.  It does.

Parsley is full of fibre, Vitamin C and has a handy knack of freshening ones breath.  However, once you add the garlic into the mix, scratch that benefit!

Traditionally, pesto is made using a pestle and mortar, which avoids bruising of the herb leaves but if you don’t have time to do that, use a stick blender instead.

Ingredients

50g fresh parsley (or basil)

90g parmesan cheese

30g pine nuts

1 fresh garlic clove

100ml extra virgin olive oil

Method

  1. Rinse and dry and fresh parsley gently. Remove the larger bottom part of the stalks if you don’t want to be blending the pesto for 10 years.
  2. Put all ingredients except the oil into a large mixing bowl and at low speed start blending, stopping often to avoid overheating the ingredients.  Slowly add a little olive oil at a time until the mixture is smooth and well combined.
  3. Spoon mixture into an airtight jar and cover with a thin layer of oil before sealing with a lid and storing in the refrigerator.
  4. Pesto is best eaten fresh but can it can be refrigerated for 2-3 days or frozen for use later.

 

 

legs up the wall

Legs Up the Wall – The Daily Yoga Pose for Instant Calm

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Legs up the wall may seem like an odd phrase, but for me these words conjure up a feeling of calmness. Legs up the wall is one of the handful of yoga poses that I actually felt comfortable attempting when my LONG journey into this age old activity began several years ago.

Although the popularity of yoga continues to grow worldwide,  many people perceive that yoga is something potentially difficult and boring and would rather get stuck into a boxing session or other high cardio activity. Once upon a time this was me (although I do still love running, walking and stair climbing) but after finding my groove with yoga, I now understand that it is one of the best workouts available to us all.

I won’t lie and say that it has been all unicorns and rainbows.  It hasn’t and yoga and I have had a long history of shared emotions running both hot and cold. For many years I loved the idea of yoga but the actual reality of being able to do it, did not align with my physical (in)capability.  The turning point for me came with the right teacher, which then led to calm and acceptance of what my body could do, not what it couldn’t and the balance of these two is ever-changing believe me!).

In fact, I could never have imagined that today I would be running Yoga and Wellness Retreats in Italy!

We will get to legs up the wall in just a moment but there are three things I have learn’t through my yoga adventures, applicable to anybody trying to change any aspect of health and life that might just be handy to you right now:

What we want or need is not always available to us

I will never forget a yoga class that I attended some time ago when the teacher asked us to align ourselves into a position that looked even trickier than usual to me.

While we were all silently attempting the impossible (to me), the teacher announced that this particular pose was ‘not available to him today.’ I had to smother hysterical laughter at this point because for me, it was never going to be available, that day or any other. But you know what? We all have days when a particular behaviour, skill or practise is simply not available to us and sometimes we just need to accept it.  This doesn’t mean you have failed, it just means that investing your energy in something else that IS available to you and achievable today is a wiser choice. Plus, what is not available to you today might just be there for you tomorrow.

There is always turbulence in our lives

A howling easterly wind roaring around outside scattering dust and leaves every which way is one kind of turbulence but there are many ways disruption and distraction turn up in our lives.

The turbulence that we experience in our day-to-day lives can obviously be a lot more serious than a strong wind. It could be problems with your family, friends, health issues, financial concerns, job insecurity, moving house, relationship breakdowns or any one of life’s stressful events. All of these and more, represent turbulence. Quite often, turbulence or a shake-up in our lives is just what we need to take the first step toward real change for our physical and mental well-being. It is possible and often vital to acknowledge the turbulence and do it anyway.

Use your edge

A few years ago I was standing in line waiting to order in a cafe and noticed an interesting quote scribbled along the front of the coffee machine.  The author was anonymous but it simply stated,

“If you are not living on the edge, you are taking up too much room.”

To me, living on the edge has a negative connotation.   However, renowned Yoga Master and author Erich Schiffman, talks about ‘the edge’ in another way in relation to stretching in yoga. Schiffman explains that, “If you don’t go far enough, there is no challenge to the muscles, no intensity, no stretch, and little possibility for opening. Going too far, however, is an obvious violation of the body, increasing the possibility of both physical pain and injury. Somewhere between these two points is a degree of stretch that is in balance: intensity without pain, use without abuse, strenuousness without strain. You can experience this balance in every posture you do. This place in the stretch is called your edge.”

But what about applying that edge to other aspects of our daily life, where we tend to remain within a familiar but limited comfort zone by staying away from both our physical and mental edges? Schiffman suggests that staying within that zone would be fine, “Except that as aging occurs these limits close in considerably. Our bodies tighten, our range of movement decreases, and our strength and stamina diminish. By consciously bringing the body and mind to its various limits or edges and holding it there, gently nudging it toward more openness with awareness, the long, slow process of closing in begins to reverse itself. The range expands as the edges change.”

Legs Up the Wall

What is this legs up the wall you say?  

This yoga pose would have to be one of the most accessible to us all and can be achieved anywhere and anytime as long as there is a wall.

I could explain to you in writing how to do legs up the wall but it would much easier and less confusing for you all if you watch Adriene in action here as she demonstrates this pose perfectly.

Legs up the wall is an excellent restorative pose that improves circulation and is instantly restful for your legs, feet and lower back.  It is also such a wonderful pose to do just before you go to bed for a restful sleep or even during the night if you wake up and can’t back to sleep.

It is also perfect during the day if you are at work and need to take a breather – close the door and take just 10 minutes to regroup and reset before tackling the next part of your day.

Resting in this position will greatly improve the flexibility in your hamstrings and is a stealthy way of getting some meditation in your day too – you can’t go anywhere else at the same time and it puts you in the perfect mindset to do so.

What about you – are you willing to try or are you already a master of the legs up the wall?

 

 

Julie Meek

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