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22.01.2022 Since I have begun this journey, something that I have tried to embrace (as much as possible) is stepping out of my 'safe' zone, and trying things that challenge me. After all, nothing wonderful was ever created without a bit of challenge and stress. So, with this new mindset, yesterday I tried something that I really thought I would never do - a 90 second Ice Bath.... We attended a fantastic The Iceman (Wim Hof) workshop with a local certified instructor, where we learnt about the different types of stress that we can experience - distress and eustress. Our bodies are made to handle stress - we have built in mechanisms for this, but it is often our 'knee jerk' reactions that make everything go pear shaped. During this workshop we learnt how to calm the body and the mind whilst being exposed to stress (the ice bath and breathing stress) - WOW! What an experience! I am continually amazed at the power of our breathing, and the power of our minds! Truly amazing! (Yes, my hubby was way more relaxed than me - check out my smile (or grimace) below) :-) xx #coachaa #coachangearmstrong

21.01.2022 A few days of feeling under the weather has made me appreciate the food that I eat just a little more - isn't it such a nice feeling to know that you are nourishing your body with good quality, highly nutritious (and delicious) food?? I absolutely love it, and my body does too!! :-) xx #coachaa #coachangearmstrong

21.01.2022 SPRINT OR ENDURANCE? Do you try and SPRINT your way through each day, or do you set some boundaries, set some specific goals, and pace your way through the day? I used to try and SPRINT each and every day, and could never work out why I felt so incredibly exhausted all day every day. ... Now, I cap the amount of things that I commit to in a day, and it has made my days so much better! No more dreading getting out of bed, no more knowing that I will never get through my to do list, no more always being late, no more chaotic head space, and no more rushing each and every second of the day! So, where did I start with this? The very very first thing I did was block out my diary with the absolute 'not negotiable' tasks for each day - yes, I included my personal exercise and dinner prep in this time. Secondly, when I began blocking out appts in my diary, instead of knocking them back to back, I now have a 15/30 minute rule - 15 mins between appointments if I don't have to travel, and 30 minutes if I do - this has meant I do not have to rush around like a crazy person. Better still, often it leaves me 5 or 10 minutes of spare time, which I can use to do little things like return phone calls. Lastly, I spent some time thinking hard about my priorities, what I want to do, and what I really don't want to do. Now, if someone asks me to do something, I refer back to this list - if it aligns with the things that I want to do, I will say yes - if not, I kindly reject. It is certainly hard at first, but after a while it feels really great - even better, after a while people get to know your boundaries and demand less from you. The long weekend that is fast approaching is a great time to sit down and put some systems in place to reduce the load and chaos in your every day routine. Give it a try - I promise it will truly change your world! :-) xx #coachaa #coachangearmstrong

21.01.2022 What kind of relationship do you have with your body? Are you someone who takes the time to observe and notice the signals that your body sends you, or do you ignore and insist that your body will 'comply' with your expectations time and time again? If you choose to 'abuse' your body with poor food choices, excessive consumption of alcohol &/or coffee, limited sleep, high amounts of processed junk, household&/or beauty products that are full of chemical junk, an overloaded sc...hedule that adds excessive daily stress, and limited exercise, how can you possibly expect your body to 'comply' and do everything that you need/want it to do? It is like putting dirty fuel in a car and expecting it to run at full capacity - it just won't happen. Maybe your body will 'comply' for a few months, or maybe even a few years (if you are lucky), but there will come a point where our body pulls the 'handbrake' on us, and says 'no more'. This 'no more' signal may prevent in an injury, constant pain, inability to sleep well, constant fatigue, inability to focus, constant overwhelm, or even a full blown meltdown. No doubt no one intentionally wants the 'handbrake' to be pulled, but somehow, in all of the daily chaos of our lives, it often sneaks up on us without even realising. So, how do you start to listen to your body? 1. OBSERVE DAILY - How are your energy levels? How did you sleep? How motivated are you feeling? How productive were you? Do you have any body pain or niggles? Anything else that is not as it should be that might need some attention? 2. TAKE ACTION - If you are feeling like your energy levels are low, your sleep was poor, your motivation has disappeared, you are busy but get nothing done each day, or have pain, what can you do to start to reverse these symptoms? Maybe it is fresh air, a massage, a day off, turning off social media and emails, writing a schedule or a to do list, or changing your sleep routine?? What is it that your body needs to eliminate the 'handbrake' symptoms? 3. REPEAT THE ABOVE - our bodies and our mental, emotional and physical states can change daily - so, it doesn't matter what strategies you implement to prevent the 'handbrake symptoms', if you do not consistently check in with your body to see what it needs or what it is telling you, you will find yourself right back where you started once again. What do you need to do this week to release that handbrake just a little bit? For me, this week my body is generally just feeling a bit off - so, lots of water, good sleep, good quality food, and some down time is on the list for me! :-) xx #coachaa #coachangearmstrong

20.01.2022 As a coach, one of the big things that I try to stress to my clients is the importance of setting new goals before achieving current goals. Often times, when you are caught up in the chaos of achieving a goal, it is hard to even take a moment to consider what you will do once your current goal is complete. BUT, I have found that this is one of the main factors that either make or break someone. And, I am not just talking about fitness goals. This is applicable for work, per...sonal, and health/fitness related goals. As the saying goes, if you are not moving forwards, you will start to go backwards, and this rings true time and time again with goal setting. So, staying true to my own advice, I am always forward planning. Check out some of the WILD fitness goals I am embarking on over the next 12 months: *Melbourne Half Marathon - October - Chasing a PB time, which is really putting me out of my comfort zone - YES!! *Snowy Mountains Ultra 50km Trail Run - March 2020 - This is going to be a biggie! *Kokoda Trek in PNG - August 2020 - Conquering my fear of snakes - another biggie both physically and mentally! What are your WILD and wonderful personal, work/business or fitness goals that you have lined up for the next 12 months? Would love to hear them below! :-) xx

20.01.2022 My new-found love for plants has seen a big weekend of shovelling dirt and planting hedges (oh, and few sore muscles to prove it too)! So happy with the end result! Now for the next project - time to start our veggie and herb garden! For all of those budding green thumbs out there, comment below with your best veggie and herb garden tips! :-) xx #coachaa #coachangearmstrong

19.01.2022 Happy Monday everyone! I hope you all enjoyed your weekend! It was certainly WONDERFUL to be laptop free for a couple of days! For those that don't know, I trekked off to Melbourne to achieve a little goal that I had set myself quite a few months ago. My goal was a bit far fetched, but I thought that maybe, just maybe it was doable. After all, I am all about challenging myself to be better, and what better way to do it than setting a goal that scared me a little (ok, a LOT)!... And, sure enough, I got it done. I am not one to talk much about the goals I achieve, but this one was a biggie, and for the last 24 hours I have been doing just a little bit of a happy dance! What goals have you achieved recently that felt GREAT? Generally, the more far fetched they are, the more exciting it is when you conquer them! :-) xx #coachaa #coachangearmstrong

19.01.2022 Happy Monday everyone! Time to start the week with a brand new blog post - The Hairy, Awful 'M' Word...Take a read, and I hope this will help a few of you :-) https://coachangearmstrong.com//09/09/the-hairy-awful-m-w/

18.01.2022 Some days it is easy to take those closest to you for granted. It is easy to see all the things that they don't do, instead of the things that they do do. So, today's post is dedicated to my amazing hubby. He works tirelessly day in and day out, and I am so incredibly lucky that he chose me. At the end of this year, he is taking on his biggest fitness challenge to date, and competing in the 2019 IRONMAN 70.3 Western Australia. He is currently recovering from a fractured rib..., but recommences his training next week. I am so incredibly proud of him, and no doubt will be that crazy wifey on race day that is cheering louder than the rest. Don't forget, if you have an awesome hubby, make sure you take the time to tell them just how incredible you think they are :-) xx #coachaa #coachangearmstrong

16.01.2022 I love blog post writing days! Currently working on my next blog post, which will be released tomorrow! Stay tuned! :-) xx #coachangearmstrong

15.01.2022 A few weeks ago I started reading a book that wasn't 'hitting the spot'. For those of you that know me, you will know that I am a big believer in reading 10 minutes (minimum) each night of a book that challenges my thinking and encourages personal growth. In fact, it is one of the parts of my day that I look forward to the most. Over the few days that I was reading this book, I actually found that my frame of mind shifted - I felt less inclined to nourish and nurture myself..., which is not where I wanted to be. I also lost my burning desire to read each evening. So, instead of forcing it, I decided to ditch the book, and moved onto a new one - WOW! It is incredible the difference that a good book can do for your frame of mind. Within one evening of reading, I felt completely different, and hungry to improve myself once again. If you are looking for a great book that encourages you to maximise your potential, check out Robin Sharma's - The 5am Club book - truly sensational! :-) xx #coachaa #coachangearmstrong

15.01.2022 Last night we launched our very first RnR Experience!! Wow! I am still on such a high today, and am really looking forward to helping our participants transform over the coming weeks! Xx

13.01.2022 Working on my new normal - exciting times ahead! :-) xx

12.01.2022 Our first RnR Program was such a hit, that we have decided to go for round two before the end of 2019! If you are ready to turn your life around BEFORE 2020, now is your chance! Forget your typical RnR, where you rest for a few days and then return to the everyday chaos that you call your life. I am talking about REAL RnR - life shifting, permanent, realistic RnR: RESET NOURISH...Continue reading

11.01.2022 This week was Week 4 of our RnR Experience. Last night we worked on our bodies, and started work on our minds. If you missed out on this round of the RnR program, stay tuned for the release date of our final program for 2019! Cannot wait! :-) xx #coachaa #coachangearmstrong

11.01.2022 Happy Friday everyone! Is your weekend a jam packed one, or are you taking some time to 'smell the roses'? This weekend I am off on a quick trip away, and will be leaving my laptop at home. ... The first time I ever left my laptop behind was awful - I felt almost physically sick, but now, it is one of the most liberating things that I do! My body and mind love the rest from constant stimulation, and I feel FREE to let my mind wander, and to just chill. In fact, time without my laptop is when I have done some of my best thinking! So, stay tuned, because no doubt a weekend away from the laptop will stir up some new ideas, and maybe even some new projects! :-) xx #coachaa #coachangearmstrong

10.01.2022 There is nothing more refreshing and motivating then tidying your work space! Check out my new reading corner (yes, the plant is real - help!), And my home office space. Cannot wait to start using it! Xx #coachaa #coachangearmstrong

10.01.2022 After a very productive week last week, it was nice to spend some down time with my puppies over the weekend. Can you tell that one of our puppies is loving the attention? :-) xx #coachaa #coachangearmstrong

03.01.2022 Just a little bit proud of my hubby yesterday! A practise race leading into Busselton 70.3 Ironman and he smashed it! Second place overall and first in his age group! Proud wifey! Xx

02.01.2022 It is all about stopping to smell the roses! How gorgeous is this picture that I captured on our trail run over the weekend?? :-) xx #coachaa #coachangearmstrong

02.01.2022 Yup, I am officially a crazy plant lady!