HOW MOTIVATION JUST, HAPPENS...

So now's about the time when everyone starts to think about panicking...not actually panicking yet, but thinking about it. You're probably shitting there thinking, huh? What the heck does she mean...let me explain.

You've been sitting there for the past few months, doing a lot of nothing, being tired, being sick being, sick and tired and only having a little in reserve to get through your working day.

THEN, the sun comes out just a little even though its freezing and you say - 

"What a beautiful day! Soon it will be warm enough to take my jumper off. Oh dear, probably should start cutting back non those wines. I wonder if I'll fit into last years swimmers, will I be in enough shape to actually surf this summer? I'll start thinking about it in Spring, start of Spring, yep then"

THAT'S WHAT I'M TALKING ABOUT...and you know what....its OK!

One thing I love about Chinese Medicine (stay with me here...) is the way it honors the colder months. It's considered sacrilidge to "push through" the colder months depleting ourselves, then rocket launching into Spring and Summer to go even harder again. Bring on an imminent crash at the back end of Summer!

Winter is suppose to be a time to regenerate, for staying warm, getting rest and building your immune system. Now I'm not saying be a slob and sit on your tookus everyday, but this isa much more sustainable approach to living a healthy lifestyle, following the eb and flow of the seasons.

BACK TO YOUR AUGUST ATTACK PLAN...

DON"T attack it :) Instead think of your body like a house, it's been a while since you've de-cobwebbed the corners. This time you're going to lighten the load of an impending Spring Clean by giving doing just a little of the work now.

August is about dusting off the cobwebs and taking your time doing it. If you've completely lost your motivational mojo, start with these steps -

  • Commit to walking each morning for about 30 minutes
  • Schedule in 2 moderate intensity sessions (this could be a Hike, Bike Ride, Climbing session, surf session, get creative)
  • If you're going to surf, go for 3 waves or 40 minutes (whatever comes first!)
  • Schedule in 1 training session, yes just 1! (preferably Core) Check out http://surfstyletraining.com.au for some workouts!

Stay tuned for more exciting content including a Healing Half Way Cleanse which you can sign up for HERE!!

HABITS – THE LAYERING TECHNIQUE

Have you every woken up on a Monday and decided to implement a bunch of new healthy habits only to find that by the end of the week you’re lucky to have one of them stick?

I’ve been through this a million times and I guarantee you there’s not a single person who hasn’t gone through the same experience!

Eventually I worked out the trick…I call it Habit Layering!

Here’s how you get it done and implement a healthier way of living into your daily routine –

  1. Get yourself a calendar that you can hang up in a visible place, not in your phone or a closed diary but on the fridge or a pin board. Something you can look at every day!
  2. Now this is a long term goal! So pick 6 habits you want to have in place come spring, put them in order of importance/urgency.
  3. Selected the first Habit and decide on a time of the day (each day) you plan to complete the task.
  4. Now write it in your calendar for 3 weeks, if you have room write it in for the next 3 months!
  5. Pick your second habit and write it in for 3 – 12 weeks starting from the 3rd week on your calendar (see the pattern here?!)
  6. Repeat the pattern, making sure you continue layering up your habits!
  7. Refer to Abby Lewtas’s 5 steps to Making your habits stick for extra coaching.
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NEW HABITS & HOW TO IMPLEMENT THEM!

Looking for a new healthy habit to improve your daily regime?

I have listed below a handful of your favourites plus a few of my own and shared MY TIPS on how best to implement them into your day and easily at that!

Pick ONE, put it into practice for 2 weeks and tell me how you go!

GREEN JUICE HABIT

Whether you’re smashing a green juice in the mornings or not, it always way easier to stick to something that tastes good right?

So try this combo below –

  • ½ Banana
  • ¼ Paw Paw
  • 2 Sticks Cekery
  • 1 Bunch Silverbeet

Simple, tasty and gut healing!

5AM WORKOUTS

Go to bed early! This is pretty much the best way to lock this habit down! Make sure you have ample sleep (like 8 hours minimum) and go with the intention just to move. You don’t have to be a superhero and smash one out the minute you step in the door. Usually that motivation comes part the way through!

 

CURB THE KILLER SUGAR CRAVING

To be honest if you try to avoid the sweat treats by eating nothing at all, you’re going to struggle. The body seeks out sugar when its looking for energy.

You have 3 options –

  • Go to bed and get some rest!
  • Drink water, usually our body is dehydrated and mistakes thirsty for hungry
  • Make a healthier treat for you to enjoy, like Date Balls or Banana Slices with PB

If you opt for number 3, stick to making 1 batch of Date Balls a week OR only have half a Banana for the snack.

Date Ball Recipe Here.

HEALTHY EATING

Here’s my 4 easy step to getting your meal prep on!

  • Buy yourself some sexy black containers - https://www.mealprepaustralia.com.au/
  • Select your menu for the 5 days, alternating meals (3 for one meal, 2 days for the other)
  • Sunday Morning is prep time, set aside 1-2 hours and PREPARE ALL OF YOUR MEALS!
  • Every week select a new menu!

HEALTHY FOOD VARIETY

Some more steps to follow for healthy eating greatness –

PRE SURF/TRAINING WARM UP

Keep it simple! That’s the key, have 4-5 dynamic movements that loosen up the entire body without compromising your mobility.

Check out this simple 5 Step Warm Up to get you moving!

STAYING HYDRATED

Pick a bottle and make it BIG! I use a 2.2 Litre bottle so I know that if I get through the whole bottle, I’ll make my days quota along with all the tea I drink.

Don’t like cold water in winter…The buy yourself a BIG teapot! Select a lovely Caffeine free herbal tea and brew away! My pot stores roughly 1.1 Litres, so I work to get through 2 – 3 pots of tea a day.

MEDITATION TIME

If you try to commit to a 1 hour sit down but you just can’t seem to find the time…then stop! A 10 minute meditation to calm your nerves in the middle of the day is better than 1 hour of sitting and fidgeting, thinking about all the things you have to do!

I sit down for 10 minutes, morning, midday and afternoon. Focus on my breathing, feeling into the elements around me and just relaxing.

Voila! You’ve just put 30 minutes of meditation time into your day!

WORKING OUT CONSISTENTLY

Stop biting off more than you can chew. If the thought of getting stuck into a training session of sweat blood and tears sounds like hell to you then make the experience a little nicer.

When I’m breaking the seal again, I opt for shorter gentler workouts, including things I like to do.

Go with this every second day for about 2 weeks, then the same every week day for 2 weeks, then every day for two weeks and if you’re not feeling the motivation to up the anti by then…it’s time to get a regular PT on the books!

Stay tuned for Healthy Habits - The Layering Technique!

THE SECRET TO STICKING TO YOUR HABITS

Building powerful habits can set you up for success and create the foundations for how you behave in your life. Habits underpin what you do day in day out, the routines of your everyday life. Habits are the reasons you are wildly successful in some areas of your life but not in others. Recognises bad habits is the first step to creating the change, next is implementing the new, good habits. But...I’m not going to lie, it’s not always easy.

Habitual behaviors are hard to change because they have been ingrained within us for so long. We have to go against out old belief systems to consciously make changes for the better.

THE STEPS

  • Determine exactly WHY you want to change. Connect to how will it make you feel?
  • Just choose one. Pick the most important habit and focus on one thing at a time. Anymore will leave you feeling overwhelmed and quitting all of them.
  • Decide and commit once to your new habit, so then you won’t have to decide every day. Honour your choice.
  • Start small. Your new habit must be achievable, this means being able to do it every single day.
  • Complete your new habit at the same time each day. Early in the day is best so you won’t run out if the day gets busy. 

There are many different ideas around how long it takes to form a new habit 21 days, 30 days, 60 days. The truth is, it’s different for everyone. Ultimately you will want the habit to be ongoing so setting a time frame can be risky.

A new behavior becomes a habit when it is ‘a settled or regular tendency or practice, especially one that is hard to give up.’

Keep going until you find it hard to give up.

Stay tuned, we will be releasing a worksheet soon to help you on your way to forming NEW HEALTHY HABITS! - Elise C

Life Coach | Adventurer | Speaker | Blogger

www.abbylewtas.com

JULY CHALLENGE - 14 DAY CORE WORKOUT!

July is here and so is that extra layer!

If you're like me then you'll be wanting to do something about the impending pooch well before it settles in! I have the solution...this months challenge is a kick up the ass! 14 Days of Core focused movement.

Utilizing the 7 Day Core Challenge (this is a free download when you sign up to my newsletter) two weeks over, we will go through all 6 workouts plus a recovery day, twice.

I'll be doing each workout to the best of my ability LIVE on my @littlebantamsurftrainer INSTAGRAM STORY! Stay tuned for updates, to join in!

In the mean time, download the below checklist and schedule in your first day!

 

Struggling to find the workouts in your inbox?! Jump on to SURFSTYLETRAINING.COM.AU and download them NOW!

CREATIVE WAYS TO SNEAK FRUIT + VEG INTO MEALS

Let’s be honest … fruits and vegetables aren’t most people’s favourite go-to food when there are all kinds of sinful goodies like chocolate and chips in the pantry.

The temptation to skip those recommended 2 servings of each per day is strong, whether you’re a child or an adult! However, eating healthy foods doesn’t have to be the boring experience for your taste buds that it is made out to be. Here are a few ways you can get creative about sneaking fruits and vegetables into meals that are easy to make and delicious to eat!

Perfectly Healthy Pasta Sauce!

Who doesn’t love a good pasta? Especially when you have a sumptuous sauce to go along with it. Did you know that heaps of pestos and pasta bases actually have vegetables in them, even though they taste absolutely awesome. Add in vegetables to your pasta sauce and you won’t even know you’re eating them. This is also perfect for a family meal, as it is easy to make after a long day at work, and your kids are bound to enjoy this tasty favourite!

Make Smoothies A Habit

Smoothies are a fantastic way to ensure you’re staying healthy - you can make vegetables ones, fruit ones or even a delectable blended combination of both! Making your own organic smoothies is so much better than drinking pre-ordered ones that have heaps of added sugar in them (natural sugars from fruit are the way to go). If you make a daily or twice-a-week rule that smoothies are for breakfast in your household, this will easily become a habit. Sit your child in their high chair, and give them a big cup of a delicious smoothie to fill them up for breakfast, and it’s unlikely they’ll be complaining!

Hide Veggies In Lasagna

The Italian dishes are certainly perfect for sneaking in vegetables, while still having an awesome tasting meal that takes minimal effort to make. The layers of cheese sauce and pastry are easily able to disguise chunks of vegetables like cauliflower and broccoli! So you may be getting the tasty naughtiness of cheese and carbs, but at least you’re getting your daily veggies in!

Even Desserts Can Be Nutritious

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You’d be surprised that desserts can be made way healthier than they appear! It’s no surprise that fruits can feature easily in many sweet treats - fruit tarts, parfaits and the list goes on…. However, did you know that vegetables can as well? For example, make a batch of your favourite cookies and sneak veggies into the cookie dough - you’ll hardly taste them! Carrots and sweet potatoes are great ideas, and actually add a great mild flavour to an already fabulous treat! You can even try spinach. This works for cupcakes and brownies too!

Confine Snack Time To Fruit & Veg

Everyone loves (and needs) snacks! In fact, statistics show that for those trying to lose weight or keep in shape, it’s better for your metabolism to eat small meals frequently. For many, a morning and afternoon snack are definitely in order! If you decide that you and your family’s snack times will always be fruits and vegetables, you are getting in your daily servings, and also avoiding the temptation of reaching for the crisps when you’re peckish in the afternoon. Frozen grapes, bananas and mango make for a fun twist on a healthy snack in the summertime. Plus, a serve of carrots or celery sticks with hummus or peanut butter (not too much!) always goes down well!

 

Fun Fact:

It’s incredibly important particularly for mothers-to-be or new mothers who are breastfeeding to snack regularly on fruits and vegetables, to keep their energy up and maintain your levels of Vitamin C, Beta Carotene and Potassium for them and their baby! These vitamins are extremely important for babies to receive through breast milk! So purchase a good quality nursing chair, settle down comfortably and feed your baby breast milk high in nutrients from your healthy diet.

So there you have it - a few creative, sneaky ways to get those healthy, nutrient-dense ingredients into your favourite recipes! Now there’s absolutely no excuse not to be getting that recommended daily amount into your system!

 

By Monisha Iswaran from MYDEAL.COM.AU

 

BRING YOUR HEALTHY LIFE INTO VISION

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When we think about health and fitness, our first thoughts pretty much divert to working out, being active and fueling up with the right nutrition. These aspects ARE the foundations, but underpinning all of this is having a compelling vision and powerful mindset.

We so often underestimate the power of our minds and our vision. I’m not talking about our eyesight, rather having a clear mental image of what it is that you want to achieve.

“I'll believe it when I see it” most people say. But in actual fact, ‘you see it when you believe it.’ Visualisation and mental imagery work, which is why we see and hear of so many success stories starting out with a compelling powerful vision. We only need to look to high achieving athletes and business women and men to see the results.

The best part about creating a powerful compelling vision is that anyone can do it and it is a fun and creative process.

Here are are my secrets to ensuring your health vision comes to life -

  • Set time aside to think about what you really want your life to look like in the area of health and fitness.
  • Write down how you SEE yourself and how you FEEL at your peak health and fitness state.
  • Write down WHY you want to look and feel this way. (This is most important - keep asking yourself questions about WHY you want this.)
  • With This information get creative write a vision statement including the points above.
  • Create a vision board so you can actually see what your vision looks like. -Grab some old magazines and cut out images that you feel drawn too. -Collect images from publications you see throughout your day.
  • Read your vision statement and look at your vision board every day and bring on the feelings you noted above.

The more we can see and feel what we want, the more we will start moving towards this. Keep connecting in with why you want what you want as this will drive you to maintain your exercise routine and healthy nutrition.

Finally, don't hold back with your vision, we can do anything if we really put our minds to it. Think BIG get creative and you just surprise yourself!

 

 

Life Coach | Adventurer | Speaker | Blogger

www.abbylewtas.com

FRESH FITNESS ROUTINES - MY DEAL.COM.AU

Are you feeling sick and tired of your exercise routine? The keep to exercise is keeping it fresh and exciting, so that you’re excited to workout rather than dreading it. Here are some tips on how to vamp up your fitness routine, to get you and your family to have fun while getting fit!

I had the pleasure if contributing to a write up from MYDEAL.COM.AU writter Monisha Iswaran on refreshing your fitness routine!

Check out the other tips and tricks here - https://www.mydeal.com.au/blog/post/fresh-fitness-routines

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