This morning, on my 35 minute walk to the bus stop, I passed a queue of 15 people waiting for a medical centre to open.
There is a bus stop 5 minutes from home however I enjoy walking the extra distance to get some daylight time and headspace before heading into an office for the day. It also provides exercise and fresh air for my body, and I get to say hello to many of the now familiar strangers. Gazing at the clouds, enjoying the sounds of the different birds, the variety of colours in the flowers in bloom, and smelling the frangipanis and freshly cut grass all provide me with a strong spiritual connection with which to start my day. It also gets it done, first thing. So there is no opportunity to um and ah later in the day about whether or not to take my walk. Some think I’m dedicated, others think I’m obsessed or just a little kooky, but for me 30 minutes of gratitude that nurtures mind, body, and spirit is a great investment of my time. And it keeps me out of the queue waiting for a doctor. I think that’s time very well spent. How about you? What time will you invest time in your wellbeing today? Happy daze
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It’s that time again. We’ve just kicked into a new year filled with enthusiasm, then the holidays end, it’s back to the routine and our best laid plans start to fall away. So what can we do to keep us going with our good intentions?
1. Start with a positive goal Giving up something sounds like you're missing out, reframe the goal so it's a positive statement. When I stopped smoking I didn't give it up, I decided I wanted to be a non-smoker, then every time I didn't have a cigarette I was one step closer to my goal. 2. Make your goal SMART We've all heard of SMART goals, in fact most of us are a little sick of the acronym but it's been hanging around for a while now so there must be some good reasons. Let’s take a look: Specific so you know exactly what success looks like when you get there. Measurable so you know when you've achieved it, and you can track your progress along the way. Achievable i.e. if you're a couch potato don’t set a goal of running a marathon by June. Try biting off a smaller chunk like doing a fun run at the end of February, then build up from there. Relevant to something you think is important. What's the point of what you're trying to do, who are you doing it for? If it’s not connected to a bigger picture then motivation might be a problem. Find something that compels you to want to change. Timed - if you aim at nothing that's usually what you hit. When do you want this? Two weeks, 6 months, 3 years? If it's long term try setting several shorter term goals along the way to build confidence. 3. Strengthen your willpower It turns out that willpower is a bit like a muscle that you can strengthen by doing small habitual things differently. Try making your next cuppa, using your mouse, or sending your next text with your non-dominant hand. Carrying bags, unlocking doors, even folding your arms the reverse way while watching a movie and are all opportunities to improve your willpower and make making changes easier. 4. Understand that change is a process Do you know there are five stages we pass through when making a change? Pre-contemplation: before you even realise you want to change. If you've made a new year’s resolution then you're already through this stage. Contemplation: when you start thinking about what you want to change and imagining what it might be like. Preparation: making plans like getting new laces for your runners, buying swimming goggles, cutting or printing our healthy midweek meals helps prepare you for the change. This is also a good time to identify any obstacles you're likely to face and plan some strategies to deal with them. Action: the day you start or stop doing whatever it is you've chosen. Maintenance: keeping it going. Once you're achieved your goal how will you motivate yourself to stick with it. The final, not often discussed stage is Relapse. Sometimes it happens and it's not the end of the world, it's simply time to go back to stage 3 and do a bit more planning. 5. Set up cues to help make and maintain the change Create ways of making good behaviours easy and things you want to give up more difficult. If you're trying to increase or introduce a new behaviour create a trigger to help, like putting your gym gear out before going to bed, or setting a reminder on your phone to eat a piece of fruit in the afternoon. However if you want to stop doing something you’ll need to remove the usual triggers and make it more difficult. So if you want to stop having a beer the minute you walk in the door make sure there's none cold when you get home and stock the fridge with a non-alcoholic alternative, put a photo on the fridge that represents a healthier you, and use your normal trigger for something else like "when I get home and reach the fridge door I will use the photo to motivate me to walk around the block. Making changes doesn’t have to be all hard work it just takes a bit of planning and practice. Like everything else you’re already good at. Happy New Year If you need help getting started why not try an introductory coaching package or, if you have a group interested in learning more about making changes, book a changing habits and behaviours workshop. ...with a bowl of porridge! Wikipedia describes porridge as “a dish made by boiling ground, crushed, or chopped cereal in water, milk, or both, with optional flavourings. Maybe I’ve been watching too much Masterchef because for me, porridge is a blank canvas on which to create a colourful, tasty, warm, and nutritious treat for the eyes, tastebuds, and tummy. Satisfy the senses with a choice of grains like rolled oats or spelt, or quinoa or rice flakes (for a gluten free option). Add fresh, dried or stewed fruit for colour and sweetness; nuts & seeds for texture and more complex flavour; and cook with milk or top with yoghurt for an even creamier taste. Then tuck in guilt free knowing the grains, fruits and nuts are providing a great mix of fibre, vitamins, and minerals. The nuts and any dairy combined with the grains also improves the protein content helping you feel full on a cold winter morning. The combinations seem limitless so I thought I’d share a some of my favourites below: 1. Dice dried apricots and throw them in with the grains (they plump up while cooking). Top with pepitas, walnuts, and ground cinnamon & nutmeg. 2. Cook the grains in a cup of chai tea, while lightly stewing a few strawberries in water with a dash of rosewater and a cardamon pod. Top with pistachio kernels, yoghurt, and black chia seeds (drizzle with honey to double for dessert). 3. Oops! Too tasty to wait for a picture. How about you? What’s your favourite porridge recipe?
24/7/2014 0 Comments Winter WalkingWant to warm up this winter without hunching over the heater or fireplace? Then head outside for a walk.
Walking is a great activity for all ages and fitness levels, and winter is the perfect time for it when the midday UV factor is too low to worry about. Walking is great for mind, body, and spirit. Mentally it’s been shown decrease stress levels and improve mental acuity. Taking a stroll outdoors provides a rest from sensory overload and allows us time to reflect or think about other things. Physically it’s the perfect activity for us. You can walk off a meal, or work up an appetite for the next one. It gets the blood flowing, is low impact so easy on the joints, and is what our whole musculoskeletal system evolved to do. Spiritually we feel more connected to life being in nature, which also sharpens our senses. Walking in nature also provides an opportunity for the universe to give us guidance on what’s going on in our lives. Pay attention to the animals that cross your path while you walk then look up their symbolic meaning for a very personal life lesson. So go on, grab that new beanie or scarf you’ve been wanting to wear and get out in nature. |
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