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

 

 

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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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

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

Surf Style Training FINALLY ONLINE!

ITS FINALLY HERE!

9 years seeking to make a difference, 16 months of planning, 20 + workout videos filmed! COUNTLESS weather & wind checks (which is bloody annoying when you live on the Surfcoast of Victoria!) and numerous late nights to meet self imposed deadlines...and it's finally finished :)

Excuse me...proud moment!!!!

I am happy to announce the Surf Style Training membership website is now live and ready for YOU to sign up and take Surf Style Training home!

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To show how grateful I am for your dedication to my newsletter (despite my inconsistency of late! Now you know why!) I want to offer you 10% OFF a years membership (usually $99) - available once for YOU only and only valid till the 31st of April 1016.

Learn more about where the Surf Style method came from if you want to see what all the fuss is about before redeeming your Little Bantam newsletter gift. Then sign up for a FREE TRIAL and test it out!

I would love to hear your thoughts or if you have any questions feel free to email me at elise@littlebantamhealthandfitness.com.au

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

Cheers,

EC x

Get Beach Body Ready NOW!

Summers just round the corner...quick PANIC!!!

No don't! I was kidding! I know spring is all about getting your butt into gear, kick starting your healthy eating plan, spring cleaning your pantry and starting that fitness goal you've been putting off.

But really, slow down...you're just making things WORSE! You know that saying "money is the root of all evil" well so is panic + stress. These are the anti motivators, the fly in your green smoothie, the - you get the picture!

Stress + panic is shit when it comes to working towards a fitter and healthier you!

Not only that but running around like a chicken with it's head cut off, busting out deadlines and in realistic food plans is a recipe for disaster! Do you really think that raw, vegan, dairy, gluten, yeast free diet you’ve never attempted before is going to be sustainable for YOU? Really?

Instead, try treating October like any other month. A transformation, whether into the next stage in your health + fitness journey OR the very first step, it’s like any other month in the year where you make a conscious decision to lead a strong, balanced and harmonic lifestyle.

That being said, in the spirit of all things Australian Summer I have put together a #BeachBodyReadyWorkout using some of my favourite Surf Style Training movements for you to use over the coming months.

Thanks to the team at Mazarine Aqua you can get the full workout video FREE! Just sign up to access the video online, no equipment needed, take it anywhere!

GET YOUR FREE BEACH BODY WORKOUT VIDEO HERE!

Looking for more #SurfStyleTraining workouts stay tuned for the release of the Surf Style Training membership website coming soon! In the mean time give the #BeachBodyReadyWorkout a crack and I look forward to hearing your feedback!


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

Cheers,

EC x