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Eat A Rainbow

07/01/2020 • General wellbeing, Healthy eating, healthy lifestyle, Nutrition, self care, Uncategorized • by
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For the past couple of weeks I have been away, and even though I ate a reasonably ‘healthy’ diet, it wasn’t as high in vegetables and fruit as I’m used to.  Plus, I ate more bread and sugary items than is good for me.  The result: I felt sluggish and bloated, unmotivated to exercise and my mind felt foggy.

After a few days of eating whole plant foods almost exclusively, my mind feels much clearer and my energy has improved.

As I prepared dinner last night I was reminded of a dietary principle from my Kinesiology training: “eat a rainbow” – aim to have a rainbow on your plate at each meal. Foods that are red, yellow/orange, green, blue/purple and white.

An easy way to achieve this is to include a variety of whole plant foods,

By focusing on eating whole foods in a variety of colours you are consuming a broad range of vitamins, minerals, antioxidants and other plant-based nutrients.

Our western diet has become very high in ‘white’ foods.  We love our white potato and refined carbohydrates, consequently we have the health issues associated with consuming a diet with such a limited nutritional range.

Below are some of the benefits of “eating a rainbow”. Read More…

7 tips for staying active

13/11/2019 • Exercise, General wellbeing, goals, Mental wellbeing, physical, self care, self sabotage, strength • by
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I often have discussions with clients and friends about the challenges of staying active.  Injuries, work and family commitments get in the way of establishing a regular exercise regime for most of us.

I rarely feel like exercising when I wake up in the morning, but I generally feel happier and more energised afterwards.  The tips I’m sharing below is how I stay in the habit of exercising, whether I feel motivated or not.

 

 

  1. Have a goal – I joined Darwin Triathlon Club, which runs regular races throughout the year. Staying fit and prepared for the next race provides regular goals to keep me on track with training.  Doing a race when I’m unfit is TOO painful.   To add variety I have used other goals such as; half marathons, Fanny Bay swim and the Great Cycle Challenge.
  2. Make a plan – I like to have a plan to keep a good balance and variety in my exercise.  Knowing in advance what I am doing, means I can prepare better and reduces procrastination.
  3. Be prepared – I am more likely to follow through with my training plan if I am prepared. For example; if I am cycling tomorrow morning, I put out cycling clothes, shoes, helmet and ensure my bike is ready – tyres pumped and chain oiled.  If I am swimming in the afternoon after work, I have swimming costume, towel, goggles, cap and swim toys ready to pick up and walk out the door.  This means I don’t waste time looking for what I need, and reduces the opportunity to make excuses.  Personally, I need to be out and exercising before I’ve stopped to think about whether I want to go.
  4. Train with a friend or join group training – Making a commitment to train with someone else I means I have extra motivation to turn up, as well as company and conversation on long sessions. Training with a group seems to give the energy boost I need to push a little harder and longer.
  5. Mix it up/choose activities you enjoy – For me variety is the key. I like the strength and focus of Pilates and yoga.  I like sweating up a storm and getting my heart pumping on a run.  I like cruising around on bike ride.  I like staying cool while exercising hard on a swim.
  6. When you’re tired – train today. If you’re still tired tomorrow, skip tomorrow’s session – This is one of the best pieces of advice I heard to prevent me breaking my training habit.  I can easily fall into a habit of not exercising when I start making excuses to skip training day after day, then it becomes hard to get back into regular training.   On days I am busy or tired, I choose a shorter or easier program, rather than skipping a session entirely.  I often feel refreshed and ready to train the next day, but if not, I consider taking a break then.
  7. Train in the morning – I am MUCH more likely to exercise if I get up early and train.  Too many things get in the way by the end of the day, so I generally consider evenings as bonus training sessions.  Plus, I seem to be more productive at work for the rest of the day when I exercise in the morning.

These are some of the tips I use to stay active, I encourage you to choose the ones that help you, and create some of your own.  I believe each person needs to find an activity and schedule that suits them, their physical shape, ability and their lifestyle.

The gift of receiving

23/09/2019 • General wellbeing, Mental wellbeing, self care, self sabotage, stress, Uncategorized • by
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A few years ago, I was having a tough time with some confronting personal issues. My mother asked who could help and support me. I told her that I had some great friends, but they had their own issues and I didn’t want to trouble them.

Mum went on to give me a new perspective…

“When you help someone, do you feel good?”

“Yes I do”

“Have you ever thought that when you don’t allow someone help you, you are denying them that good feeling,”

I now have a new attitude towards accepting help when it’s offered. I gratefully accept!

I have shared this story with many friends and clients over the years, because accepting help can be challenging for all.

If you have difficulty asking for or accepting help, it can be worthwhile to explore your beliefs about receiving help.

Is it a feeling of being unworthy? The person offering help has already decided you are worthy and deserving in their eyes.

Are you a perfectionist that sees yourself as a failure if you ask for help? Read More…

Dead Butt Syndrome

26/08/2019 • General wellbeing, Kinesiology, Pain relief, physical, posture, self care, strength • by
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Get your butt into gear with Kinesiology!

… over the years I have worked with many people suffering with lower back and hip pain, frequently associated with weak gluteal (“butt”) muscles and tight or over-working hip flexors (the muscles that lift your thigh to move your leg forward).

This syndrome has been dubbed “dead butt syndrome” or gluteal amnesia by mainstream medicine and if these issues aren’t addressed, the chances of long-term relief from pain is unlikely.

Dead butt syndrome commonly occurs in people who sit for extended periods. The glutes aren’t designed to bear weight for long periods of time and blood flow is restricted when tissues are compressed in a seated position. The glute muscles then start to shut down or ‘fall asleep’ and lose the ability to work when needed.

These muscles should be incredibly powerful but when they aren’t working properly other smaller, weaker muscles are called on to do the job. This causes strain on those smaller muscles and associated joints.

The constant flexed position of sitting can also cause the muscles at the front of the hip to become tight. The glute muscles are then unable to move through a full range of motion, causing them to become weaker.

You may be surprised to know ‘dead butt syndrome’ is not exclusive to sedentary people. Read More…

Create some friction!

01/08/2019 • General wellbeing, Mental wellbeing, self care, self image, Uncategorized • by
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A few weeks ago, I watched an interview with Gweneth Paltrow, where she was talking about how being a success at a young age meant that many people came into her life to help smooth the way and make life easy. It wasn’t until her father sat her down and suggested that she was in danger of becoming an A-hole, that she realised that a bit of “friction” in life is a good thing.

She expressed perfectly something I have been thinking about and working on myself. I noticed that when someone achieves success, they sometimes slide backwards (often dramatically) soon after. I wonder if, without the ‘friction’ created by striving for success, these people step back and stop challenging themselves to become better people and to improve and enhance their skills.

The ongoing challenges we face every day can be good for us! Needing to earn an income to pay bills and mortgages means we Read More…

Get moving!

12/07/2019 • Uncategorized • by
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Sitting is the “new smoking”

A couple of weeks ago as I was cycling along Dick Ward Drive I was pleased to see how many people were commuting on bicycles.  I remember my granddad cycled to and from work for most of his life.  In those days it was common for people to walk or cycle as their primary mode of transport.  In fact, a normal day 50 years ago incorporated much more incidental activity than these days.

The growing use of computers, television, appliances and service industries, has led to a sedentary population and an increase in the dis-ease associated with inactivity.

How did you spend your last 24 hours?  Was most of it spent sitting? Studies show that many adults spend more than 8 hours sitting each day and almost 50% of the population do no physical activity at all!

Sitting has been called the “new smoking’ because of the associated negative health effects, such as:

  • weight gain and poor circulation potentially increasing your risk of heart disease
  • back and neck pain – the seated position puts huge stress on your spine
  • increase risk of cancer – lung, colon and endometrial
  • increased risk of diabetes
  • varicose veins caused by blood pooling in the legs
  • Weak bones leading to osteoporosis – move it or lose it!

Even if you go to the gym and work out regularly, 7 hours spent sitting can undo all that good work. It’s not just less calories burnt, it’s the actual sitting.  Many offices have introduced standing desks, but what about the time you spend commuting, watching TV or on electronic devices?

Hours spent sitting alone with a screen-based activity, can disrupt sleep and often causes you to avoid socialising, withdraw from family and friends, potentially leading to social anxieties and depression.

Even just short bursts of activity throughout the day accumulates to provide numerous benefits and an increased level of activity going a long way towards avoiding the health risks above. Read More…

What could you acheive if you pushed a little harder?

27/06/2019 • General wellbeing, Mental wellbeing, physical, subconscious, Uncategorized • by
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Fannie Bay Swim, Darwin, NT 2019

A year ago, I remember standing at the end of a triathlon chatting to a friend who, like me, finishes among the last ten competitors.

We discussed the “top guns” and how in awe we were of their ability and fitness. She said “Have you ever thought that the reason they’re so good is that they push themselves harder than we do? I notice that when they lap me on the run they’re breathing much more heavily than I am”

This conversation popped into my thoughts many times since and I now use it as motivation to go a little faster, harder and/or further in training sessions and events.

I have achieved some new ‘personal bests’ as my reward for the extra effort, not to mention better self-esteem.

In my life outside triathlon training and events, I know that when I feel frustrated, it is often the result of giving in to fear, making excuses and allowing myself to sit in a comfort zone rather than pushing to my potential. Like a racehorse at the start of a race, itching to get out and run, but being held back by the gate Read More…

Take your rest!

13/06/2019 • General wellbeing, Kinesiology, Mental wellbeing, self care, stress • by
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Taking a break!

“Take your rest!  You can’t go hard for the next set if you don’t take your rest!”  This was the voice of the coach this morning at swimming training.

You see I am a slow swimmer and in a mistaken attempt to keep up with the group I was skipping the 10 second rest break and continuing to swim the next lap.  After all 10 seconds isn’t going to make much difference right?  Wrong!  I discovered even a short rest meant I could swim harder and faster the next lap.

Every training program I have seen for triathlons, marathons etc, always have rest days as part of the schedule as well as rest breaks within the daily programs.  This shows me that if endurance athletes, who are training to push themselves beyond normal limits, take rests, then the benefits of rest shouldn’t be underestimated.

One of the most common reasons people come to see me is because they are tired and burnt out.  Frequently, these people have been pushing themselves to stay on top of their workload, whether it’s from their job or from personal or family demands.  Read More…

Just breathe….

31/05/2019 • breathe, General wellbeing, Mental wellbeing, physical, self care, stress, Uncategorized • by
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Swimming at Darwin Waterfront

A secret discovered at the dawn of Mankind, refined by many cultures to an art form, often forgotten in today’s hectic world … JUST BREATHE.
A hunter stalking the African savannah, a warrior going into battle, a yogi seeking enlightenment, a woman giving birth. A simple solution to focus, survive and prosper … JUST BREATHE

This is a regular reminder I give myself and others to reduce stress and tension, to assist performance in an exercise session and to navigate challenging situations calmly.
Sometimes I unconsciously hold my breath when I’m doing something difficult.  It’s not just physical exertion. I catch myself not breathing when doing housework, concentrating on writing an assignment or blog, or even reading instructions to put together a flat pack! Do you do the same?
I remind clients to breathe deeply because it assists corrections with kinesiology.  A few deep breaths calm and energise you when feeling stressed and overwhelmed.  It is not by chance that breath provides focus and calmness in yoga and is crucial to meditation practices.
But if you can’t breathe deeply? Read More…

Getting stuff done

21/03/2019 • General wellbeing, Mental wellbeing, self care, self sabotage, Uncategorized • by
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A few weeks ago, I worked with a client who was struggling with procrastination. You know, that great thief of time.

She had a series of assessments she needed to hand in to complete her course; she frequently found herself being distracted and avoided getting them done.  A few days after our session she contacted me to say she had already finished five, and was well on her way to completing the rest.

I often work with clients who feel stuck or blocked, who struggle with procrastination and avoid uncomfortable tasks.  They sabotage their own ability because they don’t feel ready, or lack the confidence, energy, time or motivation to make that first move and then follow through.

This is a subject I feel somewhat of an expert on – there was a stage where the “pro” in procrastination could have referred to me. Here are some of the ideas and techniques I use to keep procrastination at bay.

Just start!

Above my desk I have a hand-embroidered sign that simply says “Start”.

This has been an invaluable reminder when it’s time to write another blog and I find myself sitting at my desk staring at a blinking cursor on a blank computer screen.   To just type notes and develop ideas gives me a base to build my next article.

Sometimes the pathway or process to completion only comes to light after you get started. Read More…

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