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25.01.2022 In today's episode Renee Dela Cruz and I discuss a more traditional approach to mindfulness, S.T.O.P. This approach involves you stopping, taking stock, observing and exploring the possibilities. Give it a go or share with someone who may benefit.

25.01.2022 Investment in yourself is the best investment. Northside ladies, my lovely friend @sheli_t1d will be doing fittings at @goodlifehc Preston tomorrow between 9-11am in celebration of International Women’s Day. Drop by and say hi and check out the range! Repost from @sheli_t1d... Our theme for International Women's Day 2021 - taking time to invest in you. We believe that when women feel good, the sky is the limit. We can achieve anything we set our minds to. . That’s why we’ve invested so much time into the bra wardrobe; we’ve spent the time refining a personalised service and we truly want you to feel amazing from the inside out. . I’d love to know how do you invest in you? And remember, it’s not just about one day... it’s about every day! . . . . #IWD #fittedbysheli #feelgood #intimo #internationalwomensday2021 #investinyou #allshapesandsizes #melbourne #melbournemums #womeninbusiness #womensfashion #womensupportingwomen #womenpower #selfcare #selflove #youreworthit #loveyourself #powerfulwomen #melbournesmiles #liftyourspirits #inspirational #brafitting #gymlife #bra See more

24.01.2022 You get what you give. As we farewell another year, many of us are reflecting on a rather sobering year, lessons learned and how we grew in 2020. Many are posting amazing and far more poignant, well crafted posts than this will be. So I will keep it simple. ... May you be grateful for what you have now. Be present, live in the moment. May you remember we can’t afford to live in the future as it is uncertain, and past is just that, we can’t change it. Here’s to a new year filled with kindness, gratitude and continued self improvement, as this is something we can have some semblance of control over. Speaking of gratitude I am immensely proud and grateful to each and everyone of my clients and colleagues for putting in the hard yards during an incredibly trying year. You are the real mvps! Go forth and have a stronger, healthier 2021. Happy new year! #happynewyear #newyear2020 #newyear #2021 #gratitude #health #strength #grateful #strongnewyear #healthynewyear #livelife #chooselife #staysafe @ Moonraker Dolphin Swims

24.01.2022 The mind is a powerful tool. It reflects what you feed it with. Feed it messages of doom and gloom and it will respond accordingly. Feed it positive messaging and your thoughts and actions with follow. Today's mindfulness tip from Renee Dela Cruz tackles this. Feel free to share or try for yourself.

23.01.2022 Feel good at any age. As women, from a young age we are are bombarded with messaging about the need for clear, smooth skin, luscious hair, slim physiques, yet just the right curves, to fit into all the latest fashions. Sadly we’re not exactly bombarded with messaging about how to REALLY look after our health. Sure there’s plenty of advice to push fad diets, fad/unsustainable workouts, pills and potions, quick fixes, skin procedures and a plethora of pricey products to make u...s LOOK better, but how much of this really helps us FEEL and BE better on a deeper level? Empowering yourself to take responsilibity for your health, is a topic I explore in my first article for the Grace of No Age Project. (graceofnoage.com) I am incredibly grateful to have been asked to be a regularly contributing ‘goddess’ for this amazing Project, to empower women to look after their health and wellbeing, and support each other to age gracefully and love ourselves. Give Grace of No Age a follow and read the full article via the link in their bio.

23.01.2022 ‘Tis the season. So in the spirit of Xmas giving here’s a recipe for a Coconut and Pumkin Pie, or maybe tarts a better description. Not your usual festive pumpkin pie, this recipe is gluten-free and can be made dairy-free using coconut oil and tofutti or nut cheese instead of Cream Cheese/Ricotta. Not too bad on the calories, not too high in sugar, high protein, relatively guilt free dessert option for the festive season. Not as rich or creamy as a traditional pumpkin pie, sl...ightly more cakey but delicious none-the-less. Recipe makes 8 serves. Base: - 1 1/2 cups coconut flour (or dessicated) - 2 eggs - 2 tbsp butter - 1 tbsp maple syrup - 1tsp vanilla essence Pinch of salt Mix in a bowl by hand and then press into 2 paper lined, quiche or deep baking trays. Bake in a pre-heated 180 degree oven for 10 mins. Filling: - 500gm roast diced pumpkin - 3 eggs - 1 cup of low fat cream cheese or ricotta - 1 tbsp @chaiaddict_melb chai harder chai concentrate OR 1 tsp cinnamon, 1/4 tsp nutmeg - 1 tsp vanilla essence - 2 tbsp maple syrup Pinch of salt Blend in a blender at high speed once pumpkin is cool, until smooth. Pour over bases and return to oven for 10-15 mins (until firm). Glaze: - 1tbsp shelled pistachios, crushed - 2 tbsp maple syrup - 1 tsp cinnamon Gently brush maple syrup over the pies and sprinkle with crushed pistachio, and dust with cinnamon. Return to bake for a few mins. Then serve and enjoy. Macros per serve: Calories - 253 cal Protein - 11g Fat - 9.5g Carbs - 24.2g Merry Xmas

22.01.2022 Progress isn't always linear, but if you've been living in Melbourne the last 6 months yours may resemble a rollercoaster. And that's okay. You can only work with the hand that you're dealt. You may not be exactly where you want to be right now. You've also never faced what you’ve faced this year before. Keep things in perspective.... You may not always recognise progress either. Maybe the weight on the bar isn't going up (maybe you don't even have a weight) or the fit of your pants is different, maybe you have been struggling so badly just doing your job is hard. Again that's okay. There is lessons in the adversity, that you may not immediately see. If all of this is making you feel like you are not yourself or you have lost your way, find one thing that CAN do. One small step forward in the right direction is far better than no action at all. Obviously if you want to feel better, healthier, leaner or stronger, you have to start somewhere. Here's a handful of suggestions, why not try one? - Play: the novelty of play, games, hobbies and creative endeavours can help free you up to think and act differently. - Move: go for a walk, stretch, clean, dance, garden, play with the kids or the dog, or get in a workout if you have the energy. - Nourish: Grab some wholesome food and do cook yourself some nutritious prep. Up your water intake, throw out the unnecessary temptations. There's no supplement that can outdo what a nutritious diet can do. Read and listen to positive voices. - Sleep: put things in place to get to sleep earlier, sort out an evening (or morning) routine to help you do so, switch off, get rid of unnecessary distractions and catch more z's. - Get help: now that it's an option, if you need to move, get a trainer; if you have niggling injuries, go see your allied health pro; not feeling great, see a doctor or counsellor. Don't shy away from asking for help! The current situation make feel like you're at a loss or have failed in some way. We've all been dealt some massive life lessons this year, yet here we are, more resilient for what we have overcome. If you need help getting started reach out!

22.01.2022 The Covid Crisis and months of restrictions have been taking their toll on everyone, especially here in Victoria. Many are struggling with crippling anxiety, depression and dread from the endless uncertainty. Sadly today's announcements do nothing to quell that. My friend, client, and accomplished psychologist Renee Dela Cruz and I have teamed up to deliver a series of short, practical tips to help you put the stress on pause. These tips will allow you to free your mind, feel and function a little better. Please feel free to give them a go and give us feedback. Not all of them will be ideal for you, but they may work for someone you care about, so feel free to share.

22.01.2022 What's cooking? Through the wonders of Melbourne's finest internet connections (sorry about the quality!) we bring you another edition of Cooking in Iso with Chef Arnie & me. It’s been a while between videos, as Chef Arnie has been busy with his latest entrepreneurial venture Lola Sally Bakery, a homage to his Filipino heritage. Fortunately for us he was kind enough to lend us some time to cook this one, his Spiced ‘Burnt’ Cauliflower with warm Basmati salad & tahini and yogu...rt dressing. Great for a prep, or a just a shared meal, I will be adding a side of protein to mine, but plenty of great nutritious ingredients right here: Burnt cauliflower 1 small cauliflower 1 tbs tumeric 2 bay leaves pinch of salt Warm basmati salad 1 cup basmati rice 1 tsp garam masala 2 toasted Almonds or nut/seed mix of your choice 1 tbs soaked raisins or saltanas 1 tsp poppy seeds Hand full Parsley Handful coriander Handful mint 1 small Carrot 1/4 Red onion Hand full cherry tomato Tahini & Yogurt sauce Lemon Olive oil Coconut yoghurt or Greek yoghurt Tahini paste Watch it come together here: https://vimeo.com/450657327 Or for full cooking method click through to here: http://www.kmhealth.com.au//cooking-in-iso-volume-2-spice/ Thanks once again to Chef Arnold Josue, if you are in the Western Suburbs and have a hankering for some baked goods with a difference, check out Lola Sally Bakery!

21.01.2022 In yesterdays video, Renee Dela Cruz and I discussed how to identify the first signs of stress so you can diffuse it before it gets overwhelming. So then, what next? Today we discuss creating space for yourself. This is important as you can't afford to give energy if yours is depleted. Like the analogy, secure your own oxygen mask before helping others. So how do you create space? Think of things that give you energy, things you enjoyed as a child, anything that makes your ...life more enjoyable. How do you create space for yourself? Let us know, and share with someone who needs to do more of this. #healthymindhealthybody #stress #anxiety #depression #mentalhealth #rcreatingspace #fillyourcup #secureyourmask #health #fitness #focus #empowerment #freedom #awareness #selfawareness #selfcontrol #mastery #lockdown #mindovermatter #kmhealth #themindspot

20.01.2022 Wellness at any age. As women from a young age women are bombarded with messaging about the need for clear smooth skin, luscious hair, slim physiques, yet just the right curves, to fit into all the latest fashions. Sadly we’re not exactly bombarded with messaging about how to REALLY look after our health. Sure there’s plenty of advice to push fad diets, fad/unsustainable workouts, pills and potions, quick fixes, skin procedures and a plethora of pricey products to make us LO...OK better, but how much of this really helps us FEEL and BE better on a deeper level? Empowering yourself to take responsilibity for your health, is a topic I explore in my first article for the Grace of No Age Project. https://www.graceofnoage.com/your-health-your-responsibili/ I am incredibly grateful to have been asked to be a regular contributor to this amazing Project, to empower women to look after their health and wellbeing, and support each other to age gracefully and love ourselves.

20.01.2022 Just a gentle reminder, you are doing a great job. If you are currently working on bettering yourself despite all of this year's craziness, all praise to you. With the mad rush of Christmas, you may be under a lot of pressure. Pressure to meet deadlines, to conform back into society, to adapt to other people's wishes, desires and expectations for you. ... Make no mistake, this is often not in your best interest. If you have a goal or want to achieve something specific in the coming year, the best way to get there is not to bow down to the wishes of others. The best way to better yourself is to be true yourself. Look after yourself. Look out for yourself. Protect your energy. It's all too easy to get swept up in other people's needs and expectations, but if your needs aren't being met, then it's going to manifest in other not-so-fulfilling ways. If you're unhappy, down about yourself, being hard on yourself, feeling dis-ease or dis-content, your body and brain is trying to tell you something. Listen to that inner voice. It may be that you are not honoring or valuing yourself, or not appreciating or respecting your basic needs and values. So what are they? Sometimes it pays to actually note them down. Going into the new year, what are the most basic things you need to feel comfortable, safe, happy or fulfilled? And what are the values you need to honor for your own sense of self worth? If you know what they are, it is easier to forge your own path. Stick to your guns, follow your instincts, and surround yourself with energy that revitalises you, not drains you of your life force! A year in lockdown has taught us many valuable lessons about ourselves, if we choose to listen to them. Don't fall into those same old traps. Want better for yourself and work on it every chance you get. Life is too short, too precious and too unpredictable to waste it keeping up with the joneses or living up to someone elses vision for you. Be yourself, always!

20.01.2022 Today is RUOK day, a timely reminder to check in on others and check yourself. Human touch, one of the things many people are missing during this prolonged lockdown period. Something as simple as a hug can do a lot to calm down your central nervous system and bring you out of a stressed state. Today's tip from Renee Dela Cruz tackles just this, and how you can even be alone in isolation to experience the benefits.

19.01.2022 Do you love to lift? I started lifting begrudgingly when I worked with my first PT's. I much preferred cardio and mistakenly believed that was what I needed to lose weight and get the body I wanted. I didn't want to get 'big and bulky', and liked to work up a sweat. So against my PT’s caution I put in a tonne of extra cardio. And sure I lost weight, but a lot of it was muscle, and I became the dreaded skinny fat. Sure I could fit in a clothing size I had never dreamed of, but... I also had flabby arms and no ass. Shopping and wearing items like sleeveless tops and jeans was still a source of primo anxiety. It was only when I finally put the time in to start lifting properly that my body shape began to change, and has continued to do so as I have gained not only muscle maturity and strength, but also resilience and learned patience. I initially came to lifting for its health/mental benefits, and the aesthetics, but now I lift because: - I really really love feeling strong, capable and independant. - I love unlocking strength in new ranges of motion and mastering different movements. - I love the way it helps me be more aware of my body, my hormones, the way my body works and changes. - It makes me feel more in control of my emotions, mental focus, and confident enough to make better choices. - I love the way lifting and eating well help me build new cells for muscle recovery, 'tone', and make my skin, hair and nails healthy, so that I don't look or feel the way many other people my age do. In short, I now lift because I love to lift and the ways it enhances my life. If you’re not lifting, why not start?

18.01.2022 As Victorians begin to take small steps to re-emerging from our strictest lockdown measures yet, many of us are experiencing mixed emotions. Today @the.mind.spot and I discuss the first in a two part series of tips to help you take the lessons learned from lockdown with you, out into the world, to live a more fulfilling life. In this video we touch on:... 1. Balance 2. Self awareness 3. 'Me' time 4. Mindfulness 5. The rush Some points to think about: What have you learned during lockdown? How do you want to tackle life moving forward? Join us again tomorrow for part 2.

17.01.2022 Today we follow on from yesterday's conversation about the steps we can all take to to re-emerge from our strictest lockdown measures yet, with better outcomes. If you haven't watched yesterdays video yet, definitely check that one out. Today Renee Dela Cruz and I discuss the second lot of tips to help you thrive as you get back out into the world, and live a more fulfilling life. In this video we touch on:... 6. Over-commitment 7. Changing mindset 8. Lessons learned 9. Appreciation 10. Opportunity Some points to think about: What have you missed during lock down that you have new-found appreciation for? What opportunities can you identify for yourself moving forward? Thank you for watching, we hope you found value and please share with anyone who can benefit from this, as we want the best outcomes for everyone as we begin to leave lockdown. #healthymindhealthybody #leavinglockdown

17.01.2022 A little bit of stress is necessary for growth, chronic, all-encompassing stress is not. If we can find ways to become more mindful in the everyday, we can better manage stress, and keep it at appropriate levels. So today's tip from Renee Dela Cruz is a fantastic way to incorporate more awareness and focus into our daily lives, by making our everyday tasks more mindful. This is a simple way to get even the most meditation-averse of us to benefit from mindful practice. Try it on for size, and share with people you know who may benefit.

17.01.2022 Everything old is new again. So unless if you've had your head buried in the sand, you're probably aware that gyms are set to open in Melbourne next week. If you are returning to the gym, heres some things to be aware of in order to make your return safe and as risk free as possible.... BYO - masks must be worn unless exercising strenuously - towels must be used or you may be refused entry - water, hydration is important! - hand sanitiser, if you are feeling anxious about the experience it might be wise - non fixed items, rollers, mats, bands, pads, etc, better off to bring your own to ensure you have these available as gyms may have removed porous shares items RESPECT - Keep out of others space, many will be feeling a bit paranoid about sharing space - Be mindful of what you express and ask, not everyone will share your views - Keep it clean, put your wipes, bottles, masks etc in the bin and wash your hands - Don't be selfish if you can't attend cancel any bookings well in advance, gym floor availability will be a minimum MODERATION - Don't go from 0 to 100, ease back in, start with a couple of sessions and work up - Don't go back to your pre lockdown weights, speeds or durations - Focus on quality of movement and mobility, not more weight on the bar, you may not have the same ranges of motion available after all of the confinement - Hydrate adequately and consider a magnesium supplement to ease those aches and pains - Don't reward yourself with poor quality food afterward, eat nutrient dense food and protein to help you recover - Rest and recover, make sure you get decent sleep, active recovery like walking, massage and allow enough recovery time between sessions - If in doubt consult an expert. If you are coming back feeling weak, rusty, injured or you are new to the gym, hire a trainer to help you make the transition back smoother and safer. You don't have to go headfirst back into the gym. Exercise consistency and restraint, but enjoy your newfound freedoms. This is something that we've worked hard to earn, so be proud and be intelligent about things so we don’t get locked out again. @ Melbourne, Victoria, Australia

16.01.2022 In last weeks video series, Renee Dela Cruz and I delved into some simple to implement mindfulness strategies you can use to diffuse a stressful situation. However, sometimes we are too far down the rabbit hole for these to be achievable. It is much easier to mitigate stress in the early stages, but we're not always aware of just how stressed we really are. So today we discuss how to recognise the signs of stress from a psychological and physiological perspective, to help you... take action sooner. Have a listen and think about the telltale signs your body or behaviours may be giving you that too much stress is accumulating. Some of the big giveaways I notice for myself are my changed patterns of breathing, fidgeting and excessive rumination that leads to poor sleep and procrastination. What are your giveaways? If you can learn these you can intervene sooner.

15.01.2022 This aint heavy A lot of my recent content has been quite heavy, dealing with stress and its affects on our psychology and physiology. Heavy is one thing this post isn't. This light, bright, tasty, Mexican-inspired Al Pastor Salad Bowl is full of plenty of ingredients to bring a smile to your face, and packed with protein, gut and hormone friendly micronutrients.... If you don't do animal products you could substitute the pork & yogurt for Jackfruit and Coconuy Yogurt. If you don't do hot, leave out the chilli, and if you can't eat coriander go with flat leaf parsley. Something for everyone! Al Pastor (marinated pork) - 500gm lean pork - 2 garlic cloves, peeled - 1/2 x 227g can pineapple in juice - 1 tsp smoked paprika - 1 tsp dried oregano - 1 tsp cumin powder - 1/2 tsp chilli flakes - 1 tbsp apple cider vinegar Marinate meat for at least 4 hours or preferably overnight. Grilled or bake on medium high until cooked, on a lightly oiled pan. Set aside. Salad Bowl - 1/2 a Red cabbage, shredded - 2 cups kale, torn up - 1 ear of corn (charred) - 1 punnet of cherry tomatoes, halved - 1 tsp of per serve pepitas - 1/2 a pomegranate's seeds - 1 avo (quarter per serve sliced) - birds eye chilli or pickled jalapeno to top if you like it hot - Lime wedges - coriander sprigs Mix up the first 4 ingredients, and place in a bowl/bowls. Add your pork pieces. Add your dressing (below) and then top with the remaining 6 ingredients. Dressing - 1 clove roast garlic - 1tbsp pepitas - 1 tbsp apple cider vinegar - Juice of one lime - 1/4 cup of greek yogurt or coyo - half a cup chopped coriander - 1/2 tsp cummin seed - 1/2 tsp coriander seed - 1/2 salt - pepper to taste - pickled jalapenos if desired, reduce amount of salt added. Blend ingredients in a blender until smooth. Drizzle over salad and enjoy! Recipe makes 4-5 Serves. All this taste and texture in a big meal for under 400 calories. If you are tracking, based on 4 serves: - Calories 351 - Protein 33 - Fats 12.4 - Carbs 20.4

15.01.2022 Lacking confidence? Coming out of 8 months of lockdown, you are not alone! A recent conversation with a colleague around how the way we feel about ourselves is reflected in our posture, gave me a bit of a reality check. We talked about how emotions around lockdown had affected the way we carry ourselves to some degree.... I touched on how in the years before I started training I used to have zero confidence. I would hang my head and avert my gaze out of insecurity, shame and fear of judgement. My posture was awful, and that bought with it aches and pains, migraines and only served to compounded the negative ways felt about myself. I was surprised to hear my colleague say they couldn't imagine it, as I radiated confidence. This simple statement made me appreciate how far I have come. I didn't earn my confidence with a quick fix, at the bottom of the glass, with the latest fashions, or in any pills or powders. I certainly didn't build it putting others down to silence my own insecurities. I earned my confidence in other ways like: - valueing my time and learning to say no to things that no longer served me - challenging myself with education, physical feats and confronting many of my demons - refusing to quit and overcome adversity that would’ve made the younger me crumble - learning to really appreciate my own and other people’s accomplishments Heading back into the gym has reminded me how much I have grown, how despite the struggles of this year, I have actually managed to emerge feeling stronger and more resilient. In fact if not for that conversation I may have forgotten how I used to carry myself. Now I can hold my head high. Need help building your strength and confidence? Let’s talk.

14.01.2022 We are in a constant state of change. And 2020 has made things change faster than ever. It’s also made life a little more complicated, so unfortunately one change I have had to make is to forgo this years @sydneymardigras. I have so many amazing experiences, formed great memories and friendship during my years on the Asian Marching Boys and friends float, where I’ve always been made feel so welcome. That feeling of inclusivity and acceptance is something that I cherish about ...the parade, and embrace each day in my work. Happy Mardi Gras all! Have a great weekend celebrating this thing we call life, no matter what you are doing. I’ll be back, to inevitably trip over in pole dancing heels next year! And big love to the one and only @a.listeralan who I am dearly missing glamming up with today

14.01.2022 Not another boring brekkie I am forever being asked about breakfast options. When I have clients looking for slightly lower carb breakfast options and want to increase satiety, I will suggest they up their protein and healthy fats. With all the new found freedoms people have been experiencing, this recipe also works well if you have had a couple of wines too many during your fond reunions.... Since I am here to help (not judge) here's something you can prep in advance my Smoked Paprika Baked Cauliflower with Pomegranates and Avo smash (cause Melbourne!). This brekkie also contains approx 8 grains of protein so if you add a couple of eggs you have a high protein breakfast to die for! If vegan opt for nut cheese and felafels would be a great addition to boost protein. Makes 4 serves. Ingredients: - 1 whole caulflower - 1 pomegranate (blue berries or other tart fruit would also work) - 1/2 preserved lemon (diced) or capers or olives - 1 whole soft avo - 80gms feta - Juice of half a lemon - sleeve of flat parsley chopped - 1 tsp cumin seed - 1 tsp smoked paprika - coconut oil spray - salt and pepper to taste 1. Prep the cauli - Chop or rice a whole cauliflower (or buy pre-chopped) - Blanch with hot kettle water (literally pour over in a colander) - Dry on paper towel. - Spray with a little coconut oil and on a roasting pan on over-proof paper (or in an air fryer). - Dust with 1 tsp smoked paprika, 1tsp cumin and s&p to taste. - Roast about 10-15 mins on a high temperature (200 degrees) or until golden. 2. Smash the smash - Combine 1 soft avocado, 80gm of soft feta and 1/2 a lemon juice, stir or blend until smooth 3. Plate or put in containers - Add your cauli first then mix in the arils of a pomegranate (of a pre-seeded box of arils), and 1/2 a preserved lemon chopped up - Sprinkle with S&P and a handful of flat parsley per serve Macros: with 2 eggs this meal comes in at roughly 297 calories 19 gms Protein 16.5 gms of fat 13.5 gms carbs

14.01.2022 Be brave. Heading back into the gym this week may seem a little daunting. You may not look the same physically as you used to.... You may not feel the same mentally as you used to. You may not move as well as you used to. Be humble. You may not be able to lift as much as you used to. Or push as hard. Be better. It’s better to start now while the safety measures are strict and the gyms are capped so they’re quiet. The sooner you start, the sooner you’ll reap the benefits. Have patience, leave your expectations at the door and enjoy training again in the open space with equipment you may not have used in months. Work on establishing those healthy routines and habits once more. Consistency is the key to making long term change. Above all be proud of yourself, it’s been a tough year and you are doing this for you. Don’t forget that and let your fears and anxieties stop you from working on the new improved you!

14.01.2022 Wishing you a Merry Xmas May you have a safe and happy one filled with special moments, good health and quality time with loved ones, not perfectly curated moments! Be kind and unwind, it’s been a crazy year, you’ve earned it!

14.01.2022 In anticipation of things starting to open up in coming weeks, and liberties being restored, @the.mind.spot and I discuss one strategy to help you feeling too overwhelmed as they do so. We will be swamps with opportunities and obligations as the world starts to open up to us, so knowing what to say no and what to say yes to will make a huge difference to our mental health. Protect your energy fiercely, and choose the things that make your soul feel alive, not drained and depl...eted. If nothing else this period has given you a reset and allowed you to opt out of many things. What will you opt back into as you reemerge? #healthymindhealthybody #stress #anxiety #depression #mentalhealth #purpose #energy #balance #justsayno #justsayyes #health #fitness #focus #empowerment #freedom #awareness #selfawareness #selfcontrol #selfdefense #selfpreservation #fillyourcup #thrive #mastery #lockdown #mindovermatter #kmhealth #themindspot

13.01.2022 Procrastination, rumination, all talk no action. Is your to do list growing, yet you’re not getting things done? That's one sure fire way to increase your stress and anxiety, it's all a catch 22. In today’s chat with Renee Dela Cruz we discuss one way to overcome this. The 5 second rule. When a thought, idea or ‘must do’ task comes to mind, count down 5,4,3,2,1 and take action.... This doesn't mean biting off more than you can chew. For example if you want to lose weight your first action may be making a healthy shopping list, or putting on your workout gear. If you want to learn a new skill, it might be as simple as making a phone call or sending an email to get the ball rolling. Small consistent actions add up to big action over time. What small steps can you take toward your goals today? 5,4,3,2,1 and go! #healthymindhealthybody #stress #anxiety #depression #mentalhealth #the5secondrule #54321go #procrastination #rumination #todo #action #babysteps #health #fitness #focus #empowerment #freedom #awareness #selfawareness #selfcontrol #mastery #lockdown #mindovermatter #kmhealth #themindspot

11.01.2022 What do you value? REALLY value. One of the upsides of our lockdown for many has been figuring out what is really important to us. While we may have ups and downs in our health and fitness journeys, when everything aligns and runs smoothly it is usually because our goals align with the above.... This legend is a perfect example of this. Pre-lockdown this social butterfly was often busy putting in extra work for others. Then lockdown struck, she was completely isolated, and then her beloved footy was taken away from her. Instead of letting this situation hold her back, Kel realized what really matters to her, what's important for her OWN happiness, not other people's. During lockdown, Kel has made her own health and athletic performance a priority. It has been her mission to return to her second season of footy in 2021 stronger, leaner, free from injury, more resilient, and live like the athlete she truly is. Progress is not always linear. In fact it rarely is, as Kel can attest after a bike injury slowed her down earlier this year. She has taken advantage of her time at home to fortify herself, focusing on quality home cooked meals, working on her rehab, strengthening, running, mobility and recovery. The results of all of this show in not only her performance and in the aesthetics (she’s lost over 30cms in a few short months), but in her happiness levels, and calmness levels. She is doing the things that clearly feel right to her and align with her values. And that's the most important part. Kel is really putting herself first, honouring her time and doing the work to ensure her future happiness. And this is what makes her a legend of lockdown! She should be immensely proud of the increased self awareness and all of the changes that she's made, to make herself the unstoppable force we already knew she was! Keep kicking goals Kel Rowe @ West Footscray, Victoria

10.01.2022 Following up our earlier video with the STOP technique.

10.01.2022 Is strong, is good! I've done a lot of things in my 40-something years on this strange planet, but one of the things that I enjoy being most, is strong. Not just the 'I can pick up a heavy bar' variety (not that there is anything wrong with that!). However I enjoy being able to do things with my body that test my limits (and my nerve) and take me into ranges of motion I’m not comfortable in. ... I also like being able to carry all my groceries upstairs in one trip, moving my own furniture, doing my own repairs (badly!). Independence feels damn good! Most of all I like that it helps me feel that little bit less vulnerable when I walk down the street. That little bit more confident in my body and my capabilities. It allows me to hold my head up high and feel proud (quite literally). And the great thing is it is like a Matrushka doll, you keep peeling back the layers. You can keep getting stronger, more mobile, more agile and then stronger again in these ranges. You don't need a competition or a photo shoot to cultivate the desire to improve and become a more capable version of you. Even if you are beginner and have no equipment, you can still work on being stronger, healthier and more confident from the comfort of your own home (thanks lockdown!). DM me to start feeling stronger and better sooner! And thank you to Reilly for accompanying me on this sadistic S&C session yesterday culminating in these holds. MVP!

09.01.2022 ****************************** Our imaginations are a funny thing. They can lead to brilliant creative endeavours and on the other hand they can lead us to despair if we focus on the kind of wrong things. In today's mindful tip, Renee introduced the coloured system, a great approach to using our imagination to take us out of a stressed state. This tip in particular would be a great exercise to use for children as it is easily accessible to all people. Please feel free to try ...or share with someone who could use it. ****************************** The Covid Crisis and months of restrictions have been taking their toll on everyone, especially here in Victoria. Many are struggling with crippling anxiety, depression and dread from the endless uncertainty. Sadly recent announcements do nothing to quell that. In today's episode Renee Dela Cruz and I discuss another mindful activity, the coloured system, which people of any age could use as a tactic to pause their stress. These tips will allow you to free your mind, feel and function a little better. Please feel free to give them a go and give us feedback. Not all of them will be ideal for you, but they may work for someone you care about, so feel free to share. #mentalhealth #stressmanagement #anxiety #depression #mindfulactivity #lifeinlockdown #lockdown2020 #stage4 #melbourne #victoria #lockdownlethargy #lockdownfatigue #stressinlockdown #covidcrisis2020 #health #healthiswealth #mindful #mindless #mindfulness #kmhealth #themindspot

08.01.2022 Self love. We’re told we should love ourselves but how do you do that if you have a negative self image, or are riddled with stress and anxieties? Self love may not be something you can just 'switch on'. However you can take small steps each day to improve your self image and sense of self worth. It will require a little self awareness, so you can focus on the areas that need the most attention. ... Heres some small strategies you may want to try to improve your relationship to self: Prioritise your needs - What are your basic needs? Food, shelter, security, there's a start. Figure out yours and prioritise them before other people's. What's one thing you can do today that will make you feel better about yourself. Is it as simple as making your bed, going for a walk, putting in a workout, putting some money into savings, making yourself a healthy breakfast? Do things that make you feel good about who you are. Ignore the noise - Switch off from anything that makes you feel less than. Unfollow, mute, unfriend, change the channel, replace the things that make you feel unworthy with things that help you progress, so you can learn and grow. Question your own motives - Are you indulging in behaviours to seek validation? For example are you doing or saying things, posting content, or generally over-extending yourself to project an inauthentic image of who you really are to impress people who aren't worthy of that effort? Don't compromise on values for other people. Collect your thoughts - Journalling, voice recording, video recording, document your thoughts and get them out of your head. Then you can question them. Where is this thought coming from? Is this a story I keep telling myself that is not true? These are just some starting points. If self image and body image are a much deeper seated problem, seek out a health professional who can give you more in depth, practical tools to help you reconnect with and love yourself.

08.01.2022 Happy Fathers Day. To all of the dads out there, may you have the best day possible. It's a tough one this year with the current laws here in Melbourne, many of us separated physically. Mine is that extra bit harder with my dad in hospital, but I am grateful that he is on the improve and trust that I will see him soon. Not everyone is that fortunate, many have lost their dads or don't have a relationship with them. Either way they helped give us life and shape who we all are ...today, we can honour that. Much love to my Dad. Have a lovely sunny Sunday.

07.01.2022 With all of the upheaval of recent months, many of us are just not feeling like ourselves. We may feel stuck, stagnant, uninspired, unmotivated, depressed and lost. This may particularly affect those whose jobs or future plans have been significantly impacted by all of the changes. Do you get the feeling that you have lost your sense of purpose? This is what @the.mind.spot and I have a conversation about today. The discovery or rediscovery of purpose in the midst of a global ...pandemic. How do you find it? Tune in to get some ideas around how to find or reinvigorate that sense of purpose, you help you feel more fulfilled, despite the lockdown. Live with purpose! If you know of someone who may benefit from watching this please share. #healthymindhealthybody #stress #anxiety #depression #mentalhealth #purpose #livewithpurpose #findingpurpose #liveyourbestlife #action #health #fitness #focus #empowerment #freedom #awareness #selfawareness #selfcontrol #mastery #lockdown #mindovermatter #kmhealth #themindspot

06.01.2022 October is Mental Health Awareness month, so Renee Dela Cruz and I shift our attention to some aspects of mental health that get a little less airtime. Firstly we felt that there is a lot of negativity and pressure around us all, so we wanted to put something positive out there. We decided to start with YOU and how you feel about yourself, as this is what you carry and project into the world. The simple art of accepting a compliment is often not that simple at all. So today w...e delve into how to embrace compliments, and the positive impacts of doing so. Join us tomorrow when we delve into reciprocating them also! If you find value in this video please share with someone else who needs to hear it.

03.01.2022 October is Mental Health Awareness month, so @the.mind.spot have shifted our attention to some aspects of mental health that get a little less airtime. Yesterday we touched on how something as simple as learning to accept compliments can positively impact our mental health and wellbeing, as it helps silence the voices of doubt that we all have. Today we delve into the art of giving compliments. Giving compliments can make another feel seen, heard and validated. Giving complim...ents can also be incredibly rewarding, and help you contribute a little positivity at a time when the world can often seem cold and callous. If you find value in this video please share with someone else who needs to hear it. #healthymindhealthybody #leavinglockdown #mentalhealth #anxiety #themindspot #kmhealth #compliments #growth #selflove #mindset #learning #appreciation #opportunity #silverlinings #balance #awareness #metime #mindfulness #melbournelockdown

02.01.2022 We are often told to be more positive, but how exactly does one do that? A positive mindset takes a little effort to cultivate. It takes practice, much like any other 'muscle' we flex. Learning to identify the positives goes a long way to creating a greater sense of self esteem.... Today @the.mind.spot and I discuss cultivating positivity and give some suggestions as to how you can adopt a more positive mindset. #healthymindhealthybody #selfdoubt #mentalhealth #anxiety #themindspot #kmhealth #selfbelief #growth #selflove #mindset #learning #selfawareness #melbournelockdown #mentalhealthawarenessmonth #selfawareness #selfcompassion #selfsuffiency #selfesteem #doingyou #empowerment #resilience #strength #positivity #mindset #perfectionism #perfect #noonesperfect #youareenough #cultivatingpositivity