SETTING YOUR INTENTIONS FOR SPRING

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As winter draws to a close, we start looking forward to the magical new energy that comes in spring. We only need to look to nature to see what spring brings for us...

  • MORE SUN- Our days start to get longer, there is more light and more sun warming up the planet as we charge towards the equinox, at which the sun crosses the equator and day and night are of equal length.

  • NEW OR RENEWED LIFE - in nature, animal species awaken from hibernation, new babies born, plants return to life and start to grow new leaves after the cold winter and flowers blossom.

  • AN AWAKENING - With more sun and more life there is more movement and more energy. Newness and freshness are vibrant qualities as we all start to ‘come out and play’ after laying low during the cold, restful winter.

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Naturally we incorporate these characteristics of spring into our life as we embrace this season. Without even realising it we start to ‘warm up’, ‘lighten up’, have a new lease on life and start to lean into the awakened energy of spring. However when we start to get intentional about our behaviours and actions we can really harness the fabulous qualities of spring to work in our favour. Being aware of what we are doing puts us in a powerful state, as opposed to working on ‘auto pilot’, awareness will bring meaning and cement your intentions in your everyday life.

Setting intentions with the seasons just makes sense. Firstly it chunks the year down into bite size pieces. Three months at a time, long enough to gain momentum with new habits, ideas and behaviours and not too long to lose focus and get bored with what you want to achieve.

Some tips for setting intentions for spring…

  • WHAT'S NEW - think about some new things that you have always wanted to try. You know the ones that have been on your mind for a while but you have never had a chance to ‘make it happen.’ These might be things such as….starting a new exercise regime, learning to surf, changing a behavior pattern to stop gossiping, seeing a life coach to help with your new project, reducing the sugar in your diet. Pick 1 - 3, dive in and get started.

  • LIGHTEN UP - What activities, adventures, people, events or places light you up? Make a list of all the things that bring a sense of joy and fun into your world. How can you bring more of these things into your world or maybe you’ll pick one to focus on for the season.

  • THINK AND FEEL OFTEN - Intentions won’t work for you unless you work for them. Spend five minutes focused on what you hope to create or gain from your intention, what feelings will it bring for you - feel those too. You don't want to obsess about them and you don't want to ignore them completely. Find a balance with your intentions at the forefront of your mind so you can draw on them at any moment, but they are not an addiction or an obsession.

  • SHARE - Tell a close friend about what intentions you have set for yourself. This will make them real and not something you can dismiss when working towards them seems more challenging. E.g. getting up one cold morning to get to your workout. Sharing intentions brings accountability so you will actually DO the work for yourself.

  • HAVE FUN - Above all else Spring is an exciting time so go out and have fun with your intentions. Wake up and smell the roses, see the world come alive, get into nature and feel the magic that this new energy brings.

Rest assure, the energy and qualities of spring will be working with you to bring your intentions to life. Placing your awareness and waking up to your intentions will only intensify this energy and fuel what you set out to achieve for yourself. Enjoy the new lease on life. Happy springtime!

CHECK OUT MY 3 STEP - INTENTION SETTING WORKSHEET here, TO HELP YOU ON YOUR WAY!

Abby Bitmoji.png

 

 

 

Life Coach | Adventurer | Speaker | Blogger

www.abbylewtas.com

 

 

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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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

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

DON'T GET STUCK IN A FITNESS RUT!

We all do it, even me. WE make our health and fitness regime BORING!

 

Either from lack of inspiration or playing it safe with the same old routine, we struggle to get creative with our health and fitness plan from time to time.

I’m going to share with you some of the things I do to keep my health and fitness regime INTERESTING! So you too can stay on track to your goals and be ENGAGED by what you are doing day to day.

GET INTO THE GREAT OUTDOORS

Whether you have a gym membership or go to a bootcamp class at the park, you are still surround by the same scene every week. It’s time to get out and ADVENTURE!

Adventure (noun) - an unusual and exciting or daring experience.

Go somewhere NEW that offers hiking, bike riding, long walking tracks, rock climbing or something similar.

There are so many amazing places in Australia that offer all these things and more!

I recently went on a 1.5hr hike around the You Yangs and loved it! My legs where worked and I felt invigorated!

MIX UP YOUR RECOVERY

Recovery is such an important part of being fit and healthy!

Instead of doing the usual Yoga class or bath at home try some of my suggestions for an indulgent and effective recovery below–

MAKE UP YOUR OWN EXERCISES

We’ve all seen and heard on contemporary dance, yes? This is a dance movement based on self expression. The dancers move in a way that feels good!

You can do the same. All you need to do is put some music on and start moving. I’m not saying you have to actually dance, but somewhere hidden in that big memory bank of yours is a whole cache of exercises you have done before that can be combined together to create something challenging for the body! Commit 30 minutes to being actively creative each week!

SEE A STEP BY STEP GUIDE ON BUILDING YOUR OWN EXERCISES HERE!

Don't be boring, mix it up and share your fitness adventures with me via insta using #mysurfstylefitness!

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

5 STEPS TO MINDFUL EATING

While I was away I committed to doing one thing at a time. One of those things was learning how to eat without external distractions.

Also coined mindful eating.

So often we find ourselves eating in front of the TV, with a magazine or book in hand or simply while we talk to someone across the table. I was BIG on multitasking while I ate, the TV, my computer, social media even while I trained people! What I realize now (after a month away from those distractions) is just how disconnected I was from my food! No wonder I ate copious amounts in one sitting or never felt like I really enjoyed my treats let alone remembered eating them!

Do you polish off a packet of biscuits in one go?

Do you remember exactly what your dinner looked like last night?

Do constantly feel unsatisfied with the food you eat?

Do you over eat?

If any of these ring a bell then you’re probably suffering from food disregard.

What are the benefits of Mindful Eating I hear you say?

I experienced the following –

·      Less cravings

·      Less consumption in one sitting

·      Satisfied with the food I had served myself

·      Sated by smaller servings of sweet treats

·      Never felt like I’d eaten too much

·      Remembered the meals I ate

·      Remembered the meals out that tasted like shit (vowing to never make the same mistake!)

This is the moment where I present you with a challenge!

Platter by Platter Co.

Platter by Platter Co.

The next meal after reading this I encourage you to try attentive consumption. I’ve broken it down into 5 steps below to make it easier to navigate.

MINDFUL EATING HOW TO

  1. Get completely involved in making your food, limit distractions during the cooking process if you’re at home.

  2. Rather than hoeing in, allow your food to cool admiring the colours and arrangement on your plate (your taste buds actually pick up on flavours better when your food isn’t piping hot!)

  3. Pick a space away from technology or major distractions and loud noises.

  4. As you eat notice the smells, textures, colours, flavours and feelings that may come up for you.

  5. When you’re finished really savor the experience you had with what you just ate. Take a moment or 5 before you rush off to do something else.

It may drive you nuts at first to slow down, but be patient and try it more than once to really notice the benefits of being fully aware of what’s going in your mouth! You don’t have to do it during every meal, but more often than not can have a very positive affect on they way you relate to food.

After all enjoying our food is one of the best parts of being human :)

Looking for a Healthy Eating Guide, Food Cleanse or Shopping List?

Check out my Surf Style Training Online program for access to all this an more!

Cheers legends,

Elise Carver x

2017 - HOW TO REALLY MAKE A CHANGE

How to REALLY make change this New Year.

Another year flickers past and so did New Years. We’re already turning the calendar to February. Did you set new years resolutions? Or perhaps your rolling your eyes at the fact I even mentioned them. Statistics show that most people give up their resolutions 2-3 weeks into the New Year and only 8-10% of people actually follow through with them. That seems quite a high number if you ask me.

I understand making change is hard! Even with the amazing celebratory, positive, new, fresh energy that comes with a new year. Unfortunately this energy alone is not enough to make the change, its great but its not enough. We must be kidding ourselves if we think that a new year is going to make a difference…? What is a New Year anyway? Another full lap around the sun? No – that’s our birthday.

If were serious about making change this year to achieve our goals, desires and resolutions, we must change our mindset and raise our awareness one habit at a time. Mindset and awareness, some words that are being used more and more these days, but what do they really mean? Let me break them down for you.

What is a mindset? It is our ‘way of thinking’ and our opinions. This way of thinking predetermines our responses to and interpretations of situations. How we perceive things. An example…lets look at mornings. Person A may love mornings, they love the fresh new energy, jumping out of bed and getting started for the day. Person B may hate them, they always feel sluggish and it takes them forever to wake up, they just want to stay in bed. These are two different ways of thinking (or mindsets) about mornings.

A lot of our mindset works in the unconscious state, it’s not something we have consciously thought about. Essentially it’s a habit we have created, which may be good or bad. Many factors can affect our mindset, but ultimately we have programmed ourselves to think the way we do. The good news is we have complete control over it all if we have conscious awareness.

So what is awareness? Having knowledge, perception or realisation that something exists. There is an understanding of a situation at the present moment based on experience and information. Lets look at mornings again as an example. Perhaps from previous experience we have an understanding that mornings can be the best part of the day, we feel good after a restful night sleep and love the fresh energy of a new day.

When we put these factors together with change and a consistently we can transform our thoughts, behaviours and beliefs and ultimately reach our goals. Keep checking in with the way you are thinking, is it how you want your mindset to be? Start flexing the muscle to change your ways. Take a good look at what might be stopping you or how you think about a situation. Keep bringing your awareness to it, even if you don’t like what you see. Together these steps will lead you closer to reaching what you ultimately want. The goal, the change or the resolution.

It’s easy to get lost in comparison as we are infiltrated with so much inspiration on social media nowadays. We can be lead to believe what we see is reality. Maybe it appears that someone was an overnight success, or we think how do they get it so easy? Let me tell you, they did not. My bet is they took time to develop their mindset and raise their awareness about what they really wanted. They worked their butt off to get there (and probably still are working their butts off).

Decide now to REALLY make a change this New Year. Pick one thing to focus on and work on changing your mindset to what you want it too look like. Raise your awareness around how you can move forward, or what’s holding you back. Know that it’s an ongoing process. It will be hard, you will muck up and you will completely forget. Don’t let this hold you back, have patience and commitment and make 2017 your best year yet!

 

Cheers

Abby

Adventure and Life Coach

www.abbylewtas.com