Tag Archives: lifestyle

Vision boards

22 Jul

vision board

Vision boards are the ultimate in manifestation. It’s where goals and dreams have a place to live until, in some crazy magical way…they become a reality.

What the heck is a vision board you may be asking? Well in a nut shell you cut out a bunch of pictures, affirmations and words and place them on a board (cork, fridge, wall whatevs – let’s not discriminated where dreams are created) and put it out there for the universe to bring back to you.

Easy right.

But before you grab the scissors and start cutting out superficial surface needs and desires from your latest glossy, think about what you really want, what appeals to your deeper self? What do you want to put ‘out there’ to bring into your life? Confidence to public speak? Images of your dream holiday in Italy? Want to win awards for your blog? Motivation to improve your health and change your lifestyle?

Now hold this vision in your mind and get ready to get creative – and don’t worry if you’re not fluent in artsy cool, I promise you will be pleasantly surprised at the end collage result.

The next step is to go through the piles of magazine laying around your house (or is that just me..?) and start tearing out the images that appeal to all of your ‘primary foods’ and goals (primary foods means not only health, but also relationships, spirituality, work, lifestyle etc) and remember don’t just rip out pics of stunning gals with amazing abs (ok maybe just a couple), keeping coming back to those deep seated goals.

After arranging everything on your board, have a moment to take it all in, feel free to eliminate things that no longer resonate with you.

What have you created? A vision board that screams ‘I Know Exactly What I Want’? A very specific job or change of location/environment perhaps? Living near the coast will be on mine – hello Bondi.

Maybe you went down the ‘Opening and Allowing’ Vision Board path where you have a vision of what you want, but are uncertain about it in some way. This often happens in times of depression or grief – you want change but not sure how. This board is less ‘ego’ and more feeling focused. So does that picture evoke happiness in you? Then wack it up!

Do you have a particular goal you are focused on like work or a significant event? Then maybe a ‘Theme’ Vision Board is for you. The only difference between this board and the others is that this one has clear parameters and intent.

Of course you can use a combination of all three – it’s your board!

Author Martha Beck says ‘The board itself doesn’t impact reality; what changes your life is the process of creating the images—combinations of objects and events that will stick in your subconscious mind and steer your choices toward making the vision real.’

I have always loved hearing stories about people’s visions board and the positive results it has brought, if you have any please share below!

Happy creating x

Breakfast feast: rolled eggs & greens

3 Jul

rolled eggs

There is nothing I love more than going out for breakfast on the weekend, but I just can’t help get the feeling I am being cheated not only in taste, but also at the expense of my bank balance! So last Sunday we did something a little crazy. We ate at home. Extreme I know, but I was pretty happy with the results and will defiantly be cooking up a storm at least one day over the weekends. I posted this pic to Instagram (find me at Fitnessinthecity_) and I have had a few people ask for the recipe – so here you go!

Rolled eggs with chilli greens.

Ingredients:

2-4 free range eggs (depending on how hungry you are or if you are sharing)

1-2 cups of washed greens. (I like Bokchoy, Silverbeet, Purple cabbage, Kale or whatever is in season/in the fridge.)

Handful of basil

2 organic free range bacon strips (optional of course)

½ Avocado

Handful of cherry tomatoes

2 slices of Lemon

Coconut oil, garlic, chilli paste, Himalayan rock salt, pepper to garnish

Egg spices:

Za’arar mix: Sumac, sesame, thyme, parsley, oregano, Himalayan salt

You can make your own or buy pre made. Another option is to just roll the eggs in sesame seeds or finely chopped herbs like parsley or basil – very tasty!

rolled eggs prep

Directions:

Boil room temperature eggs (I boil the water on a low to medium heat with eggs already in it, and then set the timer to 4 minutes once the water begins to boil).

In a fry pan on a medium heat cook your bacon to your liking.

In another pan, add some coconut oil, garlic and chilli paste to sauté your greens and basil in – don’t overcook as you don’t want to lose the nutrients of the greens. This should only take approx. 3 minutes, then set aside.

Your eggs should be off the stove now and resting in cold water (so they stop cooking) ready for you to gently peel (or have someone peeling for you – even better!)

Once peeled roll them in your desired spices – I rotate between chopped herbs, sesame seed or Za’arar mix (I got this idea from Dane: The Healthy Tradie)

Cut the Avocado in half (scoop out with a spoon), squeeze lemon over it and dress with Himalayan Rock salt and pepper.

Plate everything up, sprinkle the remaining basil on top – add a great chia tea and you’re ready to feast!

I would love to see your egg creations – tag your photos with #fitnessinthecity on Facebook (@FitnessInTheCity) or Instagram (Fitnessinthecity_ )

Has feeling embarrassed held you back long enough?

14 Jun

Embarrassment

Feeling embarrassed?  How often has this feeling (or the thought of it occurring) prevented you doing something?

Maybe it stopped you presenting a great idea in a meeting for the fear of embarrassing yourself in front of the group.

Maybe you never tried bootcamp again because you were so unfit and far behind the rest of the group you couldn’t help but feel a flutter of embarrassment.

Have you said no to a lunch or party because it was with a group of people you didn’t know and you just felt plain old shy? (Yep, I’m putting my hand up to that one too).

Yes, it can rear its negative head at many unexpected moments which may bring up feelings of inadequacy, but don’t you think it is time to face that emotion head on?

Don’t you think you have missed out on enough opportunities because of it? I certainly have!

One definition states: Embarrassment is an emotional state of temporary discomfort induced by oneself when believing that a silly, or ill mannered act has been witnessed by others. Usually a small amount of honor or dignity is temporarily lost, but how much and the type depends on the embarrassing situation.

I want you to pay attention to the words ‘temporary discomfort’ and ‘induced by oneself’ because this is important . You must remember that feeling embarrassed is a temporary feeling only bought on by YOU if you allow it to.

So instead of shying away from situations that may make you feel uncomfortable or has the possibility to cause internal embarrassment  (does ‘what the hell will I say to all the people in the room I don’t know?!’ ring a bell..?) just do it. Just say yes and get it done. You will feel so much better in the end for taking risks than sitting on the sidelines all the time.

It is such a divinely simple solution: you just have to do it.

Think about it this way, if you never learnt how to draw or paint when you were younger (or you tried and then stopped because you thought you were no good), then you picked up a brush tomorrow – do you think you will have amazing adult capabilities?

No, because you stopped and your abilities didn’t grow, it hasn’t had the chance to progress through repetition and practice. And it is exactly the same with our emotions. If you inner voice has always been negative it is going to take time for positivity to take over –  but day by day with repetition of self-love and exercising positive thoughts, the change will happen – I am living proof!

Sure you may stumble through your first few words when presenting for the first few times, but look at how much is to gain by doing rather than not doing it!

By continuing to go to bootcamps your fitness will improve and your confidence will soar.

And saying yes to a lunch that you felt too shy to go to? You might just meet a new great friend, or at the very least, experience a new moment.

By doing, you grow. By being brave, you accept the emotion and possibilities. You learn, you adapt and then one day – whola! Something that in the past would have made you squirm or you avoiding in fear, has been replaced by excitement and new opportunities!!!

Would love to know what you have overcome, comment below or head here to Facebook to share.

 

Are you stuck waiting?

28 Apr

what are you waiting for?
Sometime I get stuck in this place of waiting. Waiting until we move house, waiting until I feel amazing, waiting until that new job, the new year – the ‘something’ which then signifies a change can take place. Do you ever get this?

For some people it can be waiting to Monday until they start eating healthy again or waiting (and finishing) the chocolate until they begin exercising. It can be as simple as waiting to get the ‘cool’ jars to make your own almond milk or green smoothie, that’s causing your procrastination. Maybe waiting for the right moment to quit your job to follow your dreams. Or waiting to meet that someone special until you can let yourself be truly happy.

That’s a lot of waiting.

Are you guilty of wasting precious moments on toxic thoughts that might be holding you back from present happiness? Just because you are waiting for the perfect moment?

I just caught myself in this exact moment while cleaning the house thinking about how good life will be once I move into my ‘dream home’ with a vege garden, floor boards (no more puppy pee on carpet!!) a 2 minute walk for the beach..oh the cooking I will do, how healthy I will feel, how clean the house will always be, so uncluttered and zen. I bet I won’t have to work as much, oh the adventures that are in store.. (you get the idea).

Reality check – life is awesome right now, and waiting for things to change to that dream scenario no matter how big or small is crazy. Can we honestly keep using that Monday start excuses for ever?

YOU have to create the perfect situation yourself by just doing it, until then it is just a thought that may never eventuate. Think how many opportunities you have lost?!

Me? I might not have that ‘dream house’ right now, but I do live in a pretty amazing apartment that I can jazz up. I can do a spring clean and recycle junk that I don’t need anymore, I can drive to the beach in the mornings for a run and the puppy pee.. well that is a bit tricky but I can get it cleaned and look into getting new flooring put in to keep my sanity.

Now I am big on lists so here are some of the things i have recently ticked off or about to do :

– photo-shoot for new website (done and dusted!! I was waiting and waiting until I looked ‘amazing’ and less camera shy, silly girl!)
– finding graphic designer for website. So much ‘uhming and ahhing’ and wasted time on this. I took the plunge and just went with my gut. Stay tuned for the results!
– I enrolled in another nutation course to continue my education. Yes I am busy but there was never going to be a time when I wasn’t so no time like the present.
– waiting for special occasions to get glammed up. My wardrobe (Lululemon and Nike gear excluded) is seriously getting neglected!!)
– waiting for the weather to be warm to go for a swim. I adore that refreshed totally free few seconds when diving into the water- why wait 9 months to get that feeling?!
– waiting until I use up all my old beauty products so I can use only 100% natural toxic free ones (I have a LOT of products thanks to goodie bags from my days at a record label.. time to give them to a good home!!)

I’d love for you to comment below on something that you have put into the ‘waiting pile’ but are about to tackle!!

No more procrastinating!!

Paleo Anzac Biscuits

24 Apr

Paleo Anzac Biscuits

In preparation for Anzac Day tomorrow I whipped up a batch of delicious  Anzac Biscuits thanks to Therasa Cutter’s  recipe below.

Quick, easy and healthy – what’s not to love!

Paleo (gluten/grain free) Anzac Biscuits

1 cup (100 g) almond meal (ground almonds)
1 cup (100 g) flaked almonds
1 cup (75 g) organic desiccated coconut
1/4 (80 g) cup honey
1/4 cup (60 ml) macadamia nut oil
1/2 teaspoon bicarb soda
1 tablespoon water

Combine almond meal, flaked almonds and coconut.
Combine honey and oil into a small pot and heat gently.
Mix the bicarb and water then pour into the honey pot and mix until it starts to froth.
Pour into the dry nut ingredients and mix through until combined. Add a little water if needed to combine which will help them stick together.
Form into 22 cookies
Bake in a low pre heated oven 120 C (248 F) for about 30 minutes until golden.

Try not to eat them all at once! 

Why You Should Start Dry Body Brushing Today

15 Mar

dry body brushing
Fast, effective, numerous health benefits – what’s not to love about dry body brushing in the morning?

You may be thinking, Why do I need to add something else to my already busy morning routine? Let me assure you, the extra five minutes this takes is well worth the investment.

Think back to your human biology class (minus the traumatizing exam) and answer these questions: What is the largest organ in the body? What is one of the most important elimination organs in the body, playing a large role in daily detoxification? What organ receives a third of all the blood that is circulated in the body? When the blood is full of toxic materials, what organ will reflect this with problems? What organ is the last to receive nutrients in the body, yet the first to shows signs of imbalance or deficiency?

Answer for all: the skin!

The benefits of dry skin brushing include:
• Listen up ladies: Increasing the circulation to the skin could possibly reduce the appearance of cellulite. Cellulite is toxic material accumulated in your body’s fat cells. So, rather than take drastic measures like liposuction, how about utilizing the dry skin brushing techniques to help break down unwanted toxins?
• Dry body brushing helps shed dead skin cells (and encourages new cell renewal), which results in smoother and brighter skin. It can also help with any pesky ingrown hairs.
• It assists in improving vascular blood circulation and lymphatic drainage. By releasing toxins, it encourages the body’s discharge of metabolic wastes so the body is able to run more effectively.
• Dry skin brushing rejuvenates the nervous system by stimulating nerve endings in the skin (and it feels pretty great, too!).
• It helps with muscle tone and gives you a more even distribution of fat deposits.
• Dry skin brushing helps your skin to absorb nutrients by eliminating clogged pores.
• And, in my experience, dry body brushing first thing in the morning can actually set up a perfect day! By doing something solely for yourself first thing in the morning, you can develop a beautiful follow-through effect, starting with a healthy breakfast – why ruin all the good work you just did?
Can you try dry body brushing at home?

Good news – you don’t have to book a pricey spa treatment to reap the benefits; this one can be done in your very own bathroom. All you need to do is purchase a natural bristle brush (not one made from nylon or synthetic materials). One with a long handle is also a plus, as it means you can reach all areas of the body.

The directions are pretty simple:
• Start on dry skin before bathing.
• Work in gentle circular, upward motions, then longer, smoother strokes.
• Always begin at the ankles in upwards movements towards the heart – the lymphatic fluid flows through the body towards the heart, so it’s important that you brush in the same direction.
• Your back is the only exception to the preceding rule; brush from the neck down to the lower back.
• After you’ve finished with the ankles, move up to the lower legs, thighs, stomach, back and arms. Be cautious of softer and sensitive skin around the chest and breasts, and never brush over inflamed skin, sores, sun-burnt skin, or skin cancer.
• Ensure you shower to wash away the dead skin cells and impurities.
• Tip: alternating temperatures in the shower from hot to cold will further invigorate the skin and stimulate blood circulation, bring more blood to the outer layers of the skin.
• Then follow it up with a slick moisturizer to nourish the skin (personally, I’m a fan of coconut oil).
Give it a go for 30 consecutive days and your body will love you for it!

See my original post on Dry Body Brushing here on MindBodyGreen

MindBodyGreen

How soon can you exercise post birth?

15 Feb

Post baby bodies

Thanks to glossy magazines and Hollywood stars (yes, YOU Jessica Alba and Miranda Kerr), we’re now all  brainwashed with unrealistic and unhealthy expectations of how our bodies should appear post birth.

The stories with glorified before and after pictures in magazines are forced upon us weekly, coupled with stories of an ‘easy birth’ followed by celebrities bouncing back to their pre-baby body within 48 hours. Um… no. Sorry, HELL NO.

First of all, does anyone have an ‘easy’ birth? And secondly, why oh why would anyone swap the early precious moments with their newborn for a 0 calorie diet and buckets of sweat?
‘No sane person’ is the answer, and certainly no one who is working within the safe guidelines of exercising post birth. So let’s discuss what is realistic, and more importantly safe.

The current medical guidelines regarding when it is safe to begin postpartum exercise have relaxed since the stricter 6-8 week “no exercise” mandate. As every woman is unique, so is the birth of her baby and recovery rate. It is always smart to talk to your doctor before starting any fitness program postpartum to make sure your body is ready to exercise, to know if your abs have separated and any incisions healed.

Ask yourself the following: did you exercise throughout your pregnancy and had a ‘normal’ delivery? If yes, then you can safely continue your pregnancy workout routine within a week of giving birth – just make sure it is light exercises such as walking and that you modify movements such push ups. As the weeks progress you can build on the duration to x3 moderate 30 minute walks a week.

If you had a c-section, expect to wait about six to eight weeks to exercise. However, walking at an easy pace is encouraged because it promotes healing and helps prevent complications such as blood clots.

Other important things to remember that due to your hormones (relaxin) your joints and ligament will still be extra stretchy so no crazy yoga moves please as you will be prone to injury!! Also, if you weren’t active during your pregnancy, or tapered off your fitness routine as the weeks went on, start slow and check with your doctor or midwife before you begin exercising.

Catherine Cram, M.S. advises that the following are exercises that can be done within 24 hours of delivery. These exercises help your muscles start functioning after a cesarean section or vaginal birth and are a great starting point within those first 6 weeks.

Try to do 10-20 repetitions of each exercise 2-3 times a day.

Diaphragmatic breathing (Abdominal tightening on outward breath): Lying on your back, place your hands over your abdomen. Inhale and allow your belly to rise as it fills with air. Exhale through your mouth as you tighten your abs, pulling them in towards your spine. Your stomach should flatten, not bulge, as you exhale.

Hut Exercise: Either sit in bed or a chair, or lie on your side in bed and place your hands over your tummy. Take a big breath in, and as you exhale say the word “hut” forcefully. You should feel your tummy tighten as you say “hut” and relax as you inhale. Ankle/foot movements help prevent blood clots after anesthesia.

Kegels (Pelvic floor contractions): Can be done in any position.

Opposite Hands And Knees: On all fours start with pushing your left arm in front of you until it is at eye level/in line with your head. Then bring it back to the ground. Do the same with your right leg, push it out behind you as if you are pushing the wall away with your foot. Once you have your balance down you want to do them both at the same time – right arm and left leg push out. Exhale as you push and keep you belly button to your spine. Do 10 on each side and repeat through out the day!

Is exercise still the LAST thing on your mind 7 weeks post birth (or 7 years post birth…)?

Well it is time to dust off those sneakers because regular exercise after pregnancy can:
• Promote weight loss
• Improve your cardiovascular fitness
• Restore muscle strength
• Condition your abdominal muscles
• Boost your energy level
• Improve your mood
• Relieve stress
• Help prevent and promote recovery from postpartum depression

Better yet, including physical activity in your daily routine helps you set a positive example for your child now and in the years to come – so what are you waiting for?!

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