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!

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

BITMOJI CHEERS LEGENDS 1.jpg

7 STEPS TO SNAP OUT OF YOUR FUNK!

Do you ever find yourself making excuses for why you can’t do that workout, stretch session, meditation, adventure or just take that next step toward that wild and crazy goal you set for yourself?

Suddenly the sleep in, the comfy couch or the easy road out seems like a far better option.

You lack motivation and for whatever reason you struggle to bust through!

We are all familiar with that feeling. These are the little speed bumps set up in our minds that challenge us towards our goals. Here are a few practical steps to help you overcome these mini motivational lapses, get our of your own way and on the path to success.

THE 7 STEPS

  1. Become aware of why you feel stuck. Are you tired? Feeling lazy? Paying too much attention to your inner critic? Why do you feel this way? Identify it, write it down or give it a name if it helps.

  2. Allow yourself to feel this way. Now that you have identified why you feel like you do allow yourself to sit with that feeling or emotion. Give yourself a time limit 5min - 15min to let yourself be in this state.

  3. Change your state. If you can’t get into action right away, change your state. Get moving, go for a walk, get in nature, visit a friend at the very least change your environment. It’s important to move past the ‘stuck’ feelings and create new ones for yourself.

  4. Connect with your greater goal or reason why you want what you want. What is it that you ultimately want from the workout, stretch meditation or crazy goal? Think about why you set out to do this in the first place.

  5. Set yourself a deadline and stick to it. Make an appointment with yourself and keep it like you would any other appointment or a catch up with a friend.

  6. Just do it! Getting into action is the most powerful thing you can do. There is no time for excuses as our minds are now occupied by the present moment and what we need to do.

  7. Celebrate your win. Recognise the hurdle you just overcame. So often our minds hold us back more than we realise. Celebrate your small win and notice how it made you feel. Remember this for next time you feel in a funk.

The quicker you can master step one, the faster you will be creating new habits for yourself to attain what it is you really want. So get out of your own way and achieve your goals. You owe it to yourself!

Abby Bitmoji.png

 

 

Life Coach | Adventurer | Speaker | Blogger

www.abbylewtas.com

Spring Is In - Winter Is Out ALMOST!

"September I'm going to master you!" - Elise Carver
Photo - Leah Wilson Photography

Photo - Leah Wilson Photography

It's be a turbulent reflective past few months for me. From what I gather it has been like that for most people! If you're anything like me, being online and in Social Media land has been the least of your concerns and getting back in touch with who you are and what you want for yourself is the ONLY thing worth focusing on.

Even though I'm now BACK (I can hear the cheers from here! haha) on the Blog, it's still all about focusing on YOU. Unless you've been living under a rock you would know its "officially" Spring now. Even though the weather would like you to think otherwise!

So, instead of seeing this as a shitty teaser, I want you to see it as a reminder that Tee, Short Shorts and Surfing weather are only just around the corner. BUT you have time to work on the Winter Bluesy bits before it gets here!

I want you to do these 3 things to get yourself in the MOOOOOOD for a fresh new Summery YOU -

Photo - Matt Greenhough @Van_Tura

Photo - Matt Greenhough @Van_Tura

  • FOLLOW ME ON INSTA - I'm running a "30 Tips for an EPIC Spring" thingy, giving you daily inspo and tips to get you geared up!
  • TEST OUT THE SURF STYLE TRAINING WEBSITE - Take advantage of the 7 Day Free Trial and check out the 20+ Workout Videos, Healthy Eating Tools, Additional Fitness Info, Workout Plans, Stretch Video's and MORE to come!
  • GET 7-9 HOURS OF SLEEP A NIGHT - One of the simplest, most enjoyable things you can do is to give yourself MORE ENERGY!

 

 

 

 

Don't forget to check out the Little Bantam Facebook page for shared articles and regular Facebook Live Stretch Sessions!

Cheers,

EC x

OWN YOUR HEALTHY AND UNHEALTHY CHOICES!

Be Like The Turtle, Comfortable On Your Own Shell" - Bill Copeland

With so many extreme diets, extreme training systems and extreme points of view about how YOU should be getting healthy and fit. It's hard to know what is actually best for YOU. I emphasis the YOU because no one else can be YOU or know how you feel about YOU and what is best for YOU!

GET IT?

What I'm trying to say is we are all individual and everyone works differently. Reaching your health and fitness goals shouldn't be dictated by what someone else tells you to do and achieve, but what you deem to be relevant for you right now.

Photo Cred: Fiona Peters Photographer

Photo Cred: Fiona Peters Photographer

Making a decision to be healthier & fitter is great and I encourage everyone to try and do so, but a vital part of this process is to be realistic about what it is you wish to accomplish. What you would be honestly happy with achieving? And once you have it, is that way of being really sustainable for you at this stage in your life?

So often clients tell me "I want a six lack like that guy! Like ABS yeah!” Then I ask them what their plans are for the weekend and they tell me they're going out for an engagement party for a few drink or something like "I'll start the healthy eating next week because I have my friends birthday and another friend is making the cake and it would be rude of me if I didn't have a piece to support her culinary creativity!"

Now you're probably waiting for me to tell you that these people and their excuses are wrong. Actually what's wrong is that they have now made it impossible for themselves to achieve their goal! Not because the weekend social events are the “devils tea party” but because they set goals that they don't really want to achieve!

Somewhere along the line reality needs to set in and we need to understand that there is a balance that must take place. Sure! If boiled chicken and steamed veg is a regular meal for you and you train 4 days a week already, I would say having a 6 pack by summer is realistic. But realism varies depending on who you are, what level of healthy & fit you’re at and how you'd really like to live your life!

If you enjoy a tipple from time to time, if you are exhausted come Friday night and you just don't feel like going to that spin class (I HATE spin btw!) then don't! Now own that decision! It's time to stand up (or sit down comfortably) and own the choices YOU make!

Be OK with the actions you take, be OK with a balance between that relaxing luxurious lifestyle and your fitness freak alter ego! In a world of extremes we need to learn to tone it down, still enjoying the simple things in life while we work to create a sustainable healthy lifestyle.

Being emotionally comfortable with who you are and the decisions you make counts for a lot - less stress, less pressure, further acceptance.

My tip this month - OWN the decision YOU make and be OK with it!


Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x

**Come and join me for a little relaxation and fit freakishness in Thailand with Restart Health Escapes this October 31st – November 7th. Details can be found at http://www.restartescapes.com.au

Should Winter Change What You Eat?

I don't know a single person that doesn't crave starchy, salty, stewed, soupy, belly inflating food not to mention warm sweat dessert treats! Wow my stomach is swelling at the thought!

The funny thing about our food cravings is they are still physiologically set to the 19th century when we needed to stuff our faces with heavy, starchy, weight gaining foods to keep us WARM. Makes sense, but today...we have central, split system, ducted and epic solid fuel heating!

Hence why my meal plan BARELY CHANGES!

 

Think about it...if your body is working twice as hard to keep you warm, cells vibrating together to create friction takes work. On top of your regular active routine, it stands to reason that your output has increased without you really having to do anything!

Why not take advantage of this? Keeping a winter lean figure while implementing small changes in your diet to sate those Winter cravings -

  •  I introduced Yams, Parsnip, Pumpkin & Squash into fortnightly meals
  • In stews and slow cooks I opt for Quinoa instead of Barley and other heavy grains
  • Bright coloured veges are the basis for all of my dinners
  • I get my favourite yeast, gluten, sugar FREE vege stock for soups
  • I go for Raw Cacao with Honey or Rice Malt Syrup when I have a sweet tooth, perfect mixed with nuts and yogurt, on porridge or with warm Almond Milk
  • I always stew fruits like Granny Smith apples & rhubarb for a sweet breaky fix or snack with rice puffs and yogurt (recipe below)
  • I still avoid bread, pasta, processed sugars, yeast and regular drinking

A sweet treat for your taste buds over winter, this easy APPLE & RHUBARB STEWED FRUIT can be used on top of your muesli or porridge, under chopped nuts for a crumble or with yogurt as a snack :)

APPLE & RHUBARB STEWED FRUIT

INGREDIENTS

4 Granny Smith Apples
1 Bunch of Rhubarb, LEAVES OFF!
6 Cloves
2 Sticks of Cinnamon
1 Cup Water

METHOD

  1. Wash, core and slice the apples roughly, skin on or skin off if you're a little picky.
  2. Wash and roughly chop the Rhubarb, and for goodness sake remove the leaves that are poisonous!
  3. Place apple, rhubarb, cloves, cinnamon and water in a pot, with enough room to boil.
  4. Bring mix to the boil then turn down to a low heat to slowly simmer away or about 2 hours, lid on.
  5. When done if you find the stew a little watery, drain the excess then remove the spices and store in the fridge in a good container.

YUMMMMMMMMM!

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x

3 TRUTH'S ABOUT WINTER & YOU!

Cred: Fiona Peters Photography

Cred: Fiona Peters Photography

The coldest season of the year has landed in Oz, weather (get it? HAHA) you're struggling with a fresh 13 DG's in Sydney or suffering from frostbite in Victoria like me. Winter has officially arrived and our bodies have now been frozen into Popsicles!

With each season comes a whole new set of considerations for our health and I'm here to share some seasonal health & fitness tips you may not have been aware of.

SURFING DOES NOT CLEAR A HEAD COLD!

Despite what the old blokes will tell you Surfing in the chilly water over winter does NOT clear a head cold, definitely not the flu! Yes you may feel the sinus fog wash away with every wave BUT the bone chilling waters will eventually cool your body to a desperately low temperature of which your body will need to combat to keep warm. Your body is now working in overdrive to maintain your ideal core temperature, snag a few waves and fight off your cold/flu! Thus extending the period of time in which it takes you to recover.

My TIP - if you must surf or get outside to train keep it to a reasonable 30 minutes.

STAY WARM TILL YOU BEGIN TO SWEAT

so often we see people super keen to get their kit off IN THE MIDDLE OF WINTER! Crazy but it makes sense when you work hard and begin to heat up in the middle of doing Squat Jumps. Before you get excited and think 'Yay, I can flash my six pack all year round!' Get yourself a pair of trackies and a jumper to throw over the top of your training gear, because training when you're cold is breeding grounds for sprains and strains!

MY TIP - Keep the kit ON till you're well and truly toasty, then remove the layers and be modest about it! 

SCARVES PREVENT NECK PAIN!

Yep believe it or not Scarves and other winter accoutrements prevent Winter neck strain! If you suffer from headaches, migraines and shoulder/neck pain there's a good chance that the winter breeze is to blame, contributing to this very shitty outcome. When your upper body is cold we tend to hunch over, scrunch our shoulders up in the attempt to shield ourselves from the cold. AVOID this problem and an increase to your Chiro bill by rugging up!

MY TIP - Beanies, scarves, jackets with high necks, turtle neck tops and ear muffs are all a good option. I've even invested in a new set of VERY LARGE headphones for my mornings walks.


Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x