surf style training

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!

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Life Coach | Adventurer | Speaker | Blogger

www.abbylewtas.com

 

 

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!!

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 SNACKS TO MIX N MATCH

Today I’m going to tackle two issues…lack of snacks for a regular day AND lack of creative tasty snacks!

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Almost everyone (including me!) finds it difficult to stay away from the easy, sugary shit treats when there isn’t a single healthy option in site. True?

So to make your life a little easier and my belly full of tasty food, I spent a few hours putting together some half way easy creative and tasty treats for you to prep and take with you on your person so you’re not tempted to stuff your face with tempting foods! Got it?!

I worked with 3 staple snacks…mixed up the flavours…put them on a plate and voila! See below for the deets –

CUCUMBERS EGG ROLLS - FIVE WAYS!

This one shows you’ve got real SNACK GAME! Recipe below should make you a snack worth, roughly 4. These babies are inspired by Chris Pratt, thanks mate!!!!

INGREDIENTS

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  • 2 Eggs
  • 1 Cucumber (depends on your grating skills!)
  • Salt
  • Dash of Olive Oil

FLAVOURS

  • Small Can of Springwater Tuna/Salmon
  • 1 – 2 Tsp Tumeric or Keens Spice Mix
  • 1 Tblsp Cashew Cheese
  • 1 Tbsp Tahini
  • 1/4 Fresh Avocado

METHOD

  • Boil your eggs for about 6 minutes, cool and de shell.
  • While the eggs are cooking, take a grater and grate strips off your Cucumber down to the seeds (leave those!).
  • Layout your Cucumber wraps, roughly 3 strips each.
  • Mash the Egg till crumbly.
  • Tuna Egg Rolls – Mix in tuna/salmon, olive oil and salt.
  • Spiced Egg Rolls – Mix in Tumeric or Keens Spices, olive oil and salt
  • Cheesy Egg Rolls – Mix in Cashew Cheese of your choice, olive oil and salt
  • Avo Egg Rolls – Mix in Avocado, squeeze of Lemon and Salt
  • Tahini Egg Rolls – Mix in Tahini, Olive Oil x2 and Salt.
  • Spoon some of your Egg mix of choice onto one end of your Cucumber strips and wrap wrap away!
  • Store in an airtight container in the fridge, no longer than 2 days!

BANANA EGG PIKLETS - THREE WAYS!

You know I’m a fan of these babies, but have you ever thought to eat them on the run!!! So tasty, so easy to transport and super frickin tasty! The batch below should make at least 10 little ones.

 

 

INGREDIENTS

  • 3 Eggs
  • 1 Banana
  • 3 Tbsp Oats (Rolled, Instant or Quick)
  • Coconut Oil

PLAVOURS

  • 2 Tblsp Peanut Butter OR Almond Spread
  • 1 Tsp Cacao Powder
  • 1 Tsp Matcha Powder
  • 1 TbspMaple or Rice Malt Syrup

 

METHOD

  1. Chuck Eggs, Bananas, Oats in a blitzer and let it go till the mix is smooth.
  2. Open the blitzer and choose your flavor – Nut Butter OR Cacao Powder OR Matcha with the Syrup.
  3. Blitz again this time letting the eggs fluff a little.
  4. Heat the Coconut Oil in a pan till melted then pour in a small palm size of batter to make one, do a few piklets at a time.
  5. When the batter firms up on the top a litte, flip. Remove when a little puffed up or just look at the underside!
  6. Re oil the pan as you go, repeating till the batter is all gone.
  7. Let the piklets cool and store in an airtight container in the fridge. These babies should last 2 days if you don’t eat them all straight away!
  8. I like to top mine with homemade berry jam (sugar free kind!), more PB or coconut yogurt.

 

Looking for more hand Snack Recipes like these? Sign up to Surf Style Training for more recipes and LB Video Cook Ups!

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!

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Life Coach | Adventurer | Speaker | Blogger

www.abbylewtas.com