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Healthy Trail

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25.01.2022 What is something you are grateful for today? Today I am grateful for; Having a job that allows me flexibility Being allowed to leave my home to exercise ... Having quality time with my family www.healthytrail.com.au

24.01.2022 My favourite habit by far . When regular exercise and being active becomes habitual, it becomes a way of life and that's when motivation is no longer needed to get you moving We lead very sedentary lifestyles these days and studies show that long periods of sitting can increase the risk of physical and mental health issues in both the short and long term. The average Australian sits for 9hrs/day. Sitting for 7-9hrs/day is considered to be high. School children spend ove...r half of their school day sitting. Even if you’re meeting the recommended physical activity levels of 30 minutes on five or more days/week, you may still be sitting too much. There are so many ways you can move your body and living an active lifestyle isn't just about going to the gym or lifting weights. It's about moving your body everyday, with purpose (And hopefully for enjoyment). Whether it be "exercise" like going for a run or "incidental" exercise like taking the stairs instead of the lift or walking/riding to work/school instead of driving, it all makes a difference to your physical and mental health. There is debatable evidence around the health benefits of 10,000 steps/day, however having a daily step goal motivates people to move more and that's what's important. If getting started is the hardest part, firstly identify what form of movement you can physically do (I'm considering injuries/illness here) and most importantly choose something you actually enjoy. Start small. It might be a 15min walk, a 2km run or jumping on the tramp with kids. Slowly increase the activity time, distance or weight. Small consistent steps lead to big change Habits are easier to form when you establish a routine, so identifying the best time of day to get active will help to become consistent. #healthyhabits #sitlessmovemore #excercise #physicalactivity #healthcoach

22.01.2022 Be Kind Every act of kindness can make a real difference It can have a positive impact on our own wellbeing It can brighten someone else's day Lets make an extra effort to be kind to ourselves & others during this challenging time... Here's a link to a wonderful daily acts of kindness calendar. A friendly prompt for us each day that you might like to pop on your fridge or share with friends/family/colleagues PDF version: https://www.actionforhappiness.org/m/906472/august_2020.pdf

21.01.2022 People often ask me for this recipe so I thought I’d share Super simple and a healthier alternative to store brought muesli bars. Great for snacks and kids parties Muesli Bar Slice Ingredients:... 2-3 large ripe bananas 3 cups rolled oats 1/4 cup finely chopped dried dates 1/4 cup finely chopped dried apricots 1/2 cup slivered almonds (optional) 1 tsp cinnamon 1 1/2 tsp vanilla extract Method: Pre heat oven to 180oC Combine all ingredients and mix well Line a tray with baking paper Press mix into tray, bake for 35min Allow to cool, cut into slices Perfect for snacks on the go and to keep a batch in the freezer. Enjoy #healthyhabits #healthysnacks #keepitsimple #mealprep #healthcoach

20.01.2022 As a result of covid, there are so many things we can't do and this can make us feel pretty down some days. Today I want to send out some positive vibes because there are things we CAN DO and CAN CONTROL and this is where we need to focus our energy so we can try to stay in a positive mindset, the best we can. I know it’s not always easy. I have up and down days too. We all do. Here's some things we CAN DO to help look after our own physical and mental health and wellbeing... during this challenging time; I CAN: jump and be silly with the kids do something fun, laugh and smile sing, dance, play music exercise, walk, run, ride eat healthy food, try new recipes get a good sleep each night practise yoga/meditation seek help when needed play board games enjoy quality time with those in my home stay connected by scheduling regular video calls call someone, rather than following them on social media de-clutter home, emails, anything that doesn’t serve you start or finish a book or course re-evaluate values and goals practise mindfulness take a break from social media do gardening work on a project, be creative practise gratitude journal set boundaries What else can you add to this list? Have a wonderful Sunday

20.01.2022 Sleep glorious sleep Sufficient sleep has a positive flow on effect in many ways, including increased productivity, performance, strengthening immune system and making healthier choices when it comes to eating and exercise. Tiredness, leading to lack of energy and low mood can lead to opting for unhealthy snacks/meals, deciding not to exercise or engage in activities that usually spark joy, all of which can negatively impact our health and wellbeing. We know sleep is essen...tial for our health and that we need around 7-9hrs to wake up feeling rested, so give yourself the best chance of waking up feeling energised and ready to make good healthy choices by committing to a bed time and forming a habit to get sufficient sleep. Tip: I’ve been adding bed time to my daily intention list lately which has helped to stay accountable #healthyhabits #sleep #bedtimeroutine #sleephygeine #healthcoach

20.01.2022 It's self care September There are some great reminders on this calendar so be sure to check this out for some daily self care inspiration or perhaps pick one key area to focus on this month You might like to pop this on your fridge or share at work. PDF version for printing - https://www.actionforhappiness.org//913/september_2020.pdf... #healthyhabits #SelfCare #selfcareisntselfish #selfcareseptember

19.01.2022 Sunday morning calls for Banana Pancakes Quick, simple, yum and healthy Ingredients; 2 x bananas ... 2 x eggs 1/2 cup oats 1/2 tsp baking powder Place all ingredients in a blender (I use my Nutri-Ninja). Blend until smooth. Allow batter to stand for 10-20min to thicken. Cook. Add your toppings. These are our favourites; - Greek yoghurt or coconut yoghurt - Blueberries - Raspberries - Strawberries - Mango - Chia sees - Coconut flakes - Slivered almonds Serves 2-3. If doubling recipe 3 bananas is sufficient. Enjoy

12.01.2022 Have you noticed a shift in your eating habits lately? Perhaps as a result of winter, being busy, in isolation or working from home... I did. I've been in lockdown and working from home for 13 days and initially i thought "This will be great, I won't need to meal prep in advance, whoo hoo!". Well...that didn't last long. Adjusting to the change, looking after kids and now home schooling, proved difficult to stick with my usual eating habits. Can you relate? Frequent trips to ...the pantry (Luckily there's nothing unhealthy in there) and grabbing whatever i could get my hands on (Like cereal for lunch) began to occur So back to meal prep I go . This is a friendly reminder that even in lockdown or while working from home, meal prep is key to maintaining healthy eating habits and ensuring that we fuel our body with a range of nutritious foods. Preparing lunches or snacks the night before or in the morning, is a really great way to set ourselves up for success and a healthy eating day

11.01.2022 You've heard the saying you can't pour from an empty cup right? Well it's true, but how often do we let ourselves get to that point where our cup is getting close to empty or dare I say it, it is already empty and we are left feeling exhausted, run down, frustrated and sometimes end up getting sick (Which leads to even less productivity). We end up with little left to give to ourselves and others As Liz and Mollie said "Some call it self care, I call it 'charging'. When you... go to bed at night you plug your phone to the socket in the wall in the hopes that it will be charged up ready for use the next day. You wouldn't let the battery drain and then expect it to work, that doesn't make sense. Well, it's the same for your body and mind. We need to charge if we expect to be able to function properly." 4 great ways to charge up each day & maximise productivity; Prioritise some down time Get enough sleep Eat healthy Exercise These are all areas that I help my clients with and it's amazing the results that can be achieved when we start to make these key areas a priority www.healthytrail.com.au

11.01.2022 I was asked today how long it took to prepare the food in my "Meal Prep" post today. I estimated about 2hrs as there was food to cook. I decided to time how long it took me tonight to prep 3 days worth of lunches/snacks for me and 2 lunchboxes for my girls. I honestly have never timed it so I had no idea, I just know that its quicker when I do it all at once. It took 40min to prepare all of this and that included cooking quinoa for my salad. Note the muesli bar slice... and carrot muffins were in the freezer. No time for mid week cooks here. If you're turned off meal prepping due to time, I think this shows it really doesn't take that long if you're happy to eat simple, but healthy

09.01.2022 Do what you love and you’ll never work a day in your life ~ so true I’m still buzzing from a two day virtual workplace wellness festival that I attended last week! So many takeaways and inspirational speakers! It’s such a beautiful thing when your passion and career align and you feel inspired to keep learning and show up to work feeling excited Does your job light you up? Does it have meaning and purpose? I’d love to know ... #lovemyjob #workplacewellness #healthcoach #growthmindset #lovelearning #workingwithpurpose

08.01.2022 Following on from yesterdays post, here is my Healthy Habit #1 Each night before bed or each morning, write a list of tasks/intentions you plan to achieve that day. The key is to keep your intentions 'realistic' and 'achievable'. Refer to your list throughout the day and tick items off as you go so you feel a sense of accomplishment. Avoid long lists! Include an intention that will help you to achieve any set goals. For example, if you have a goal to exercise for 30mins eac...h day or eat a healthy breakfast which includes a vegetable, write that down. A simple yet effective strategy when done consistently, that can help you to stay on track with health goals and accountable to yourself #healthyhabits #setintentions #dailyintentionslist #achievegoals #healthcoach

06.01.2022 Totally took advantage of the beautiful sunshine yesterdayand before I knew it I’d clocked up 31,000 steps thanks to a big walk and being active in the backyard. Of course reaching this amount is a rarity. Having a daily step goal is such a great way to stay motivated to move Do you have a daily step goal? Are you reaching your daily goal? ... I find incidental excercise (like walking to places instead of driving, taking the stairs instead of the lift, walking to work, walking during my lunch break, mowing the lawn) is what will always help me reach my daily goal even if I don’t have time to excercise. Have an active day #healthyhabits #excercise #moveyourbody #consistencyiskey #stepgoal

06.01.2022 It’s Monday meal prep day here. 5 lunches ready for the week ahead . I’m finding these Michelle Bridges lunchboxes from Woolies are making it even easier to prep my lunches and saves me washing lots of containers Happy Monday #healthyhabits #mealprep #lunchboxes #michellebridgesmealprepcontainers #healthcoach #consistencyiskey

06.01.2022 This is one of my favourite habits, not because I love meal prepping and cooking (I don’t) but because meal prep helps to achieve the desired outcomes many of us are looking for and that's to eat nutritious food, consistently which benefits our physical and mental health. When my eating habits change, I usually know it's because I've let my meal prep slide I understand meal prep can feel hard and lets face it, we don't all want to spend our Sundays preparing a weeks worth of ...snacks and meals (Super amazing when you can ) but it is a very beneficial habit to form and can also save time and money in the long run. Preparing snacks and lunch the night prior or early in the morning, even in ISO and working from home, can play a big role in helping to maintain a balanced diet and weight and prevent opting for less nutritious food. Keep meal prep simple. Simple is sustainable, sustainable leads to consistency, consistency becomes a habit #healthyhabits #mealprep #eattonourish #eatveg #healthcoach

04.01.2022 Your emotions are up and down like a yo yo You miss seeing your loved ones You miss getting out and doing the things you enjoy You're lacking motivation to do normal everyday tasks (Like cooking, cleaning, playing with the kids, getting out of your pj's before lunch time) You're not eating as healthfully as normal... You're experiencing emotional eating You've gained a little extra weight Your body feels different, muscle tone/strength has reduced You cant be bothered exercising, finding it hard to start or push yourself to the next level Sometimes you can't be bothered replying to text messages or calling a friend to check in to see if they're ok. All of these things are contributing to you not feeling your best self Does this sound like you right now? I've felt these things over the past few weeks and to be honest, it took me by surprise! I consider myself to be physically and mentally fit, but nothing prepares you for the current challenges we face in Victoria and I want you to know that you're not alone. Many people feel exactly the same way and that's why I felt drawn to writing this post. Stage 4 restrictions in Melbourne have been really tough! For me personally, I was thriving in ISO 1.0, however my situation is the polar opposite in ISO 2.0 and it is now that I fully understand the impact this lockdown is having on peoples physical and mental health. When it comes to neglecting healthy habits, I get it! eating well, exercising and self care sometimes just isn't a priority, when all you're trying to do is get through each day, minimise household arguments and get your 8 hours of work done from home while home schooling. Over the next 5 days I'm going to post one simple healthy habit each day that helps me to get back on track (Or stay on track) and feel my best. At the very least I hope they serve as a friendly reminder or inspire you to take action Don’t hesitate to message me if I can support you in anyway. Stay safe, healthy and well and be kind to yourself.

04.01.2022 Self Care isn't selfish, it's a priority and it's so important for our physical and mental health that we allow ourselves permission to put our own needs first, so that we can give the world the best version of ourselves instead of what's left. Even if it's just 5-10min each day. Something is better than nothing! We can't pour from an empty cup and we need to prevent getting to that place where we simply have nothing left to give. Self care manifests differently for everyone.... What is the #1 thing that you love to do, just for you? Comment below. This photo from one of my favourite holidays sparked some thoughts about things I do for self care, that help me feel balanced so that I can give my all; Allowing myself permission to have a holiday or walks with my girlfriends, away from my husband/kids and not feel guilty. Exercising everyday, whether it be at the gym, a swim, walking to work or running along this beautiful beach. Getting outside, everyday & enjoying the fresh air Eating healthy nutritious food Slowing down (Trying to get better at this) Prioritising time for the ones I love most Being fully present in the moment (Also trying to get better at this) Learning/growing personally & professionally Decluttering! #healthyhabits #selfcare #selfcareisntselfish #youareworthit #healthcoach

03.01.2022 Rise and Shine When is your favourite time of the day to excercise? Establishing a routine enables daily excercise to become a habit. Mine is in the morning because it sets me up for the perfect start to my day, it feels good knowing I’ve ticked off my excercise before my busy day starts, I’m more likely to make healthier choices throughout the day and it gets all those endorphins pumping so I start my day feeling fab ... How beautiful is this mornings sunrise #healthyhabits #excercise #morningroutine #sunrise