Knowing Her Wellness | Sport & fitness instruction

Knowing Her Wellness

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19.01.2022 ARE YOU LOSING FOCUS? Losing focus is usually a result of us feeling overwhelmed or underwhelmed. This loss of focus often happens within our work and can add onto the pressure of meeting expectations. So how can you refocus when you lost your focus?... 1. Be clear on what your role actually involve and what tasks are apart of your role. It’s always great to be able to say yes but tasks that are actually not your responsibility can drain your energy 2. Understand that in ever job there will always be tasks that you love and those that you don’t love so much. 3. Trust those that work with you and learn to delegate. Those less important tasks that you can delegate will free you up to do the more important ones. 4. Learn to outline your priorities. Spend 5 min a day prioritising which tasks carry the most risk and which can wait another day.

15.01.2022 4 A’s OF STRESS MANAGEMENT AVOID Learn to avoid unnecessary stress. ... - Learn how to say ‘NO’ and avoid taking on more than you can handle. - Take control of your environment and stop doing things that cause you more anxiety and stress. - Analyse your to do list and drop tasks that are unnecessary. ALTER If you can’t avoid the situation try altering it. - Express your feelings instead of bottling them up. - Be able to comprise with those around you. - Create a balanced schedule so that you don’t get burnout. ADAPT If you can’t alter your stressor change your behaviour towards it. - Put problems in perspective. Will the situation or problem matter in the long run? - Adjust your standards especially your perfectionism . Progress trumps perfection. - Learn how to practice gratitude . When you stop to be grateful, you realise how great you life actually is. ACCEPT Accept the things you can’t change. - Control the things you can control. Not the ones you can’t. - Learn to forgive. Remember that no one is perfect and by forgiving we can move on.

11.01.2022 S2:EP5 - ‘THE 4 A’s of STRESS MANAGEMENT’ In today’s episode I discuss the 4’s of Stress Management and how you can implement them into your life. I also discuss how to create your own stress log and stress management plan. Happy Friday darlings

09.01.2022 S2:EP3 THE IMPACT OF STRESS ON MIND AND BODY WITH BIANCA MARICS - THE STRESS-FREE NATUROPATH & MINDSET COACH So excited for another amazing guest on the Too Blessed to be Stressed Podcast Episode. Bianca Marics @bianca_marics_naturopath is clinical naturopath, certified life & mindset coach, that helps her patients disconnect from stress and anxiety, and feel lasting wellness. ... Bianca specialises in gut health and small intestine bacteria overgrowth management, mood, adrenal support and women's wellness. Her passion is to help people build stress resilience, avoid burnout and supercharge their health AND mindset to feel their very best. In this Episode Bianca and I talk about: - Bianca’s business and her journey from Science to Naturopathy - How stress impacts different organs and body systems - The impact of stress on our hormones and how we can bring them back to balance - The food and nutrients that best support stress, adrenal health and hormone balance - How Bianca uses mindset coaching within her naturopathy practice - Some actionable steps that women can take to look after their overall health and well-being. Find Bianca Instagram https://instagram.com/bianca_marics_naturopath Website http://www.lifeelite.com.au/

07.01.2022 MY STRESS LESS METHOD When coaching women to reduce stress and create more balance in their life, I use my 4 pillar method: STRESS MANAGEMENT ... The key to managing your stress levels is finding the best way to help your relax and be more calm. What activities relaxe you the most? Are you practicing these activities on a regular basis? NUTRITION & MOVEMENT Eating foods that support stress and your mental health is one of the best ways to manage stress. Which stress buster foods do you need to incorporate more of in your diet? Movement is one of the best way to release daily tension and redirect your focus. Do you move daily? What is your favourite physical activity? ORGANISATION Organisation is key to better managing stress. If you don’t have some sort of order in your life, you will always be stressed about the things you left to the last minute. Which area of your life do you need to be more organised with? SELF CARE You need to find the time to look after you. You can’t be your best self to others if you can’t look after YOU. Is stress an ongoing battle for you? Do you struggle to enjoy life because of your constant worry? If this is you, let’s chat . Book you free discovery call by emailing [email protected]

07.01.2022 EATING STRESS SPECIFIC FOODS With increased stress levels, we decrease our immunity meaning that we feel run down and suffer from colds and the flu. This is why we need to eat the right foods to help balance our stress hormones such as cortisol. This helps with our physiological changes that take place when our body is in a stressed state.... If you experience both stress or anxiety, see whether you can start taking some small steps to add some of the below foods into your diet. Salmon - Fatty acids help regulate neurotransmitters serotonin and dopamine that have a calming impact on the body. They also reduce inflammation and prevent brain cell dysfunction that can lead to the development of mental disorders such as stress and anxiety. Green Leafy Vegetables - Filled with antioxidants help support optimal brain functioning and help improve mood. Berries and Citrus Fruits - Loaded with Vitamin C and antioxidants. Antioxidants have been proven to be useful in preventing and reducing anxiety. Bananas- B vitamins in bananas are key to helping to producing serotonin which help improve mood and reduce anxiety. Almonds & nuts - Filled with magnesium, research has shown that magnesium may be effective in the treatment of anxiety related symptoms.

06.01.2022 CREATING YOUR MIRACLE MORNING IN JUST 6 MIN One of the best books that I have recently read is ‘The Miracle Morning’ by Hal Elrod. His method S.A.V.E.R.S (Silence, affirmations, visualisation, exercise, reading and scribing) is one of the best practices that ever women can implement into her morning routine. It can definitely help you feel more fulfilled, productive and motivated with the things you have to complete throughout the day. Elrod recommends 10 minutes are ...spent on each of the S.A.V.E.R.S activities which would be a total time of 60 min each morning. However if you are a professional modern woman who is short for time, you can still make this part of your routine in and it only takes 6 minutes. . Here is the 6 minute breakdown . Minute 1 SILENCE - Sit in silence just after waking. Whether you meditate or just lay still for that 1 min, it will help you feel more calm and less stressed throughout the day. Minute 2 AFFIRMATIONS - Help transform how you think and feel so that you can overcome those limiting beliefs and replace them with those you need to succeed. For example ‘I am successful and do my best daily’ Minute 3 VISUALISATION - Helps train our brain into seeing the desired outcome when it comes to a want or a specific situation. Minute 4 EXERCISE - Get moving and get that oxygen and blood flowing to the brain. Whether it’s gentle stretch’s or running on the spot.m 1 minute is all that’s needed. Minute 5 READING - Reading personal development books is the fastest way to better yourself and start developing some positive steps in your life. Minute 6 SCRIBING - Start scribing in a journal or note book about your feelings, ideas that you may have and all of the things you are grateful for HAPPY TUESDAY DARLINGS

06.01.2022 SELF-CARE EVERYDAY The one thing us modern women struggle with most, is giving ourselves permission to rest and take some time out for ourselves. We do so much for others that why wouldn’t we do the same for ourselves? ... Here are my top tips for scheduling some well deserved you time. Life will always be busy so which day of the week do you have a spare 10 min to meditate, journal or do something nice? What activity makes you feel relaxed and rejuvenated? How can you implement more of this activity into your schedule? Who can help you with freeing up some time for you during the week or weekend? Happy Tuesday darlings

04.01.2022 SCIENCE SATURDAY: ‘NOT ALL STRESS & ANXIETY IS BAD’ Chronic or prolonged stress will no doubt have a detrimental impact on your health and well-being. However a little bit of stress often described as positive stress is vital in our everyday living. Studies have shown that:... A little bit of stress within our work can assist in working at the edge of our capabilities and can lead to higher resilience when new difficulties arise. Both stress & anxiety are our internal alarmsystem. They help alert us when either an external or internal threat occurs. External Threat: Driver swerving on the road. Internal Threat: Procrastination prior to commence work at a particular time. The healthy type of stress can help with motivation and has shown to improve performance. American Psychological Association. (2019, August 10). Why stress and anxiety aren't always bad: Expecting to always feel happy and relaxed a recipe for disappointment. ScienceDaily. Retrieved February 12, 2021 from www.sciencedaily.com/releases/2019/08/190810151933.htm

03.01.2022 S2:EP4 - ‘LETTING HO OF CONTROL’ This weeks episode of the ‘Too Blessed to be Stressed’ Podcast is out. This week we are talking all about control.... Having and maintaining control is something most perfectionist and professional women struggle with. In this episode I talk about: why we as women seek control where our control issues come from examples of control within our life how we can better at letting go of control what things we should have control over

01.01.2022 ANXIETY, STRESS AND SELF WORTH Did you know that those who suffer from both stress and anxiety are more likely to suffer from both low self worth and self esteem? This makes complete sense because as women we very often experience stress and anxiety due to feeling like we are not good enough or are not doing the best job within our work or personal life.... I seem to get this question all the time ‘well how do I build my self esteem and self worth so that I can live a more happier life?’ Well it all really starts with a lot of personal development work. Here are some ways in which you can get started: Identity & challenge some of the negative beliefs that you have about yourself. Why do you feel the way you feel? Identify the positive and amazing things that you are currently doing (without the ego). We all bring something amazing to this world and our unique qualities make us different from others. Give yourself a break. We can’t do everything and be everything to others 100% of the time. It isn’t sustainable and you will burnout. Work on improving your mental, emotional and physical health. When we feel good, we do good. We also start feeling more confident within our abilities. Take on challenges. The things that are hardest feel so much more rewarding when we overcome them. Hope this gives you a good start to your self worth journey. Happy Sunday darlings