5 things you can do today to improve your quality of life

Everyone wants to life a happy and healthy life. But, too often, we get so caught up in the day-to-day stresses of life, that we are too busy to even notice if we are actually enjoying ourselves!

Here are five simple things you can do today to improve your quality of life.  

mindset, happiness, health and wellness, life, mood, personal trainer Sydney, health coach

Schedule in “me-time.”

This is so important, yet something most of us neglect to do. If you really think about it, you can’t be any good to other people – nor perform at your best – if you don’t take care of yourself. Draw a bathtub of bubbles and relax. Go for a walk alone or read a good book at home to unwind. A little something for yourself each day really helps to relax you. It can make you feel so much better. You never know, it may even have a flow-on effect to those around you!

Practice being grateful

As humans, we do have a tendency to fixate on all the negative aspects of our life. Work is too stressful, I am too busy, I am so tired, the kids are driving me insane, I just don’t have time to do anything, etc.

When you practice being grateful, the mind feels safe. You become a better version of yourself. It can feel like a weight has been lifted. There are less negative thoughts cluttering up your mind, vying for space and causing you unnecessary stress.

If you hate your job, think of five things that you appreciate about your job. If the kids are stressing you out, think about why they are behaving the way they are. Maybe they just want your attention and your affection. Rather than focusing on the negative, think about all the ways they make you happy, and all the cute things they do. It can take time to switch your brain to this type of thinking, but being grateful for all that you have, can do wonders for your mood – and your quality of life!

Meditation

Meditation is not just about spirituality and enlightenment.  It’s actually a great way to de-stress from the chaos around you. It’s a really easy and effective way for you to free your mind of the burdens of everyday life (bills, work, kids, mortgages, etc). It can also help you to find a sense of peace.

There are some great meditation apps out there – Smiling Mind, HeadSpace and The Mindfulness App are just a few. You only need to spend 5-10 minutes a day meditating, or practicing mindfulness, for it to be effective. It could be something you do to help you unwind at night; or first thing in the morning as a way to mentally prepare yourself for the day ahead.

Ask for help

Sometimes, as adults – women especially – we think we can do it all. We place all this pressure on ourselves to be perfect and to be able to handle everything that comes our way. We are often too stubborn or too afraid to ask for help – viewing it as a sign of weakness, or even worse – failure. But, we do ourselves no favours doing this – life ends up getting on top of us, rather than us being on top of life.

If things are getting too much for you, ask for help. You will find that most people will be more than willing to lend a hand, and probably appreciate being asked. It will make them feel more valued. Ask your partner to share the load around the house, ask your parents to mind your kids for a few hours while you take some time out, speak to a colleague at work if there’s something you need help with. No one is an island, so let other people in!

Let it go

You know what they say: life is short, don’t sweat the small stuff! Before you let a person or a situation get you all emotional and clutter up your mind with negative thoughts, think about whether it’s really worth it. Is it worth all your time and energy focusing on? Will it make you feel better to get annoyed/upset/angry by something? Will getting upset actually change anything? Be it, the situation, the outcome, or how the other person reacts?  If the answer is no, let it go (and no, I am not channelling Frozen here!).

At the end of the day, the way we live our life and the quality of life we have, comes down to us, and how we choose to live it.

Do you want to improve your quality of life? Why not start by looking after yourself through regular exercise and healthy eating? Get in contact with me below and we can have a chat about your health goals. 

Connect with like-minded people who want to get fit and healthy through our Facebook group, Fit Living in Five Minutes a Day.

 

5 tips to help you declutter your mind this Spring

Wellness, mindset, declutter, clear mind, mental health, wellbeing, Spring

Spring is upon us. It’s my favourite time of year – the days are finally getting warmer and it’s the perfect time to get outdoors, enjoy nature and be a bit more active.

It’s the time when you suddenly have the urge to do some Spring Cleaning and get rid of possessions or items that you don’t need and clear your house of clutter. It can be a very cathartic process. So, what if we applied that same process to our mind?  What if we re-focused our energy on ourselves and decluttered our thoughts? How might that make us feel?

Research shows that clutter affects your brain’s ability to concentrate and process information, which has a flow-on effect on your mood and self-esteem. In a decluttered space, your brain doesn’t have to work so hard, which can leave you feeling more calm and energised.

Here are some of my top tips to help you declutter your mind and live a freer life:

Simplify your habits

We all live busy lives and have so much going on  – work, kids, friends, family, partners, pets, sports, the list goes on. Our minds are constantly in overdrive, we are always thinking of the next thing we need to do. Quite frankly, it can be exhausting. A great way to clear out the clutter in your mind, is to take stock of your daily habits and find ways to simplify them. For instance, if you like to watch TV or play on your phone before bed, instead, switch everything off 10 minutes earlier and spend that time unwinding from the day. You’d be amazed at the difference it can make.

Keep a journal

There’s something very powerful about writing down our thoughts. It’s not something people often think to do. It’s a great way to help you better organise and understand your thoughts. It also takes them out of your own head and down onto the paper – almost like setting them free from your mind, so you can move on. It’s a really powerful way to declutter all the thoughts going on in your head. Try it at home and see what happens.

Set priorities and stick with them

Spend five minutes every morning taking stock of what you want to achieve for that day, the week, the month, and so on. Write down some goals and then hold yourself accountable to them. It is a great way to focus your mind on the things that actually matter, and clear out the things that don’t – i.e. the clutter. This will help you actively take charge of your life and give you a clear sense of purpose.

Be grateful

One of the most effective ways to clear out mental clutter is to say thank you. Just a general “thank you” to express gratitude for everything you are or aren’t, and everything you have or don’t have. It can either be a thank you to yourself, or even to someone else. Appreciating what’s around you and focusing on the positives of a situation, rather than the negative, can give you a great sense of mental clarity and make you feel a lot happier and at ease, as a result.

Learn to let go

When we hold on to things, it evokes feelings of stress, anxiety and clouds our mind. It stops us from moving forward and moving on. A really great way to declutter your mind is to learn to let go of things, understand why a situation has occurred, why you have reacted the way you did, accept it and move on. Learn to take control of the thoughts in your mind and only give power to the ones that are really important.

If you’re ready to declutter your life and get serious about your health and fitness goals, fill out the form below, and let’s have a chat.

Why not join our Facebook group Fit Living in 5 Minutes a Day for some great health, fitness and wellness tips to help you on your journey to healthier living.

We are always one decision away from living our best life

“We are always one decision away from living our best life”

https://www.facebook.com/groups/FitlivinginFive/

You have probably read this; you have probably heard this before; but what does it mean? What does it mean to you?

This quote stems from Mark Batterson in reference to the gospel, god and the bible… having faith and going all in with our faith.

Im going to use this quote (regardless of your beliefs / religions beliefs or non belief) and suggest that the meaning of we are all one decision away from living our best life means:

1. GO ALL IN

We have life, and we have death. Either go all in with your own life or don’t. If you go all in and put your faith and energy out to the universe, you will find your purpose and your peace.

2. Making the Decision to Take Action

Are you a fence sitter? Do you use excuses? Are you one that decides, but then doesn’t do anything about it? If so, read on!

It is our choice to take action. It is also our choice to not take action.

Whether we do or not can ultimately determine how our life turns out.
Procrastination is prevalent in our every day lives. We find reasons or what I prefer to call excuses as to why we can not work on ourselves, build a better life for ourself, be fitter, be healthier, do our study etc

These are all just stories and excuses we tell ourselves. We often then over committ ourselves to our social activities and lives to avoid doing the things that we need to do.

Why?

Sometimes it is because we fear failure

Sometimes it is because we are unsure of our purpose

Sometimes it is because we want to achieve things without doing the work for it.

However, if you want it bad enough, you will remove the excuses and start to take the action you need to take.

You will start to work on your mindset, and put together an action plan.

Im going to share my 5 Top Tips to “Going all in” and the “Mindset that can help you achieve this”.

5 Tips to Going All In

When I make a decision that ultimately can change how I live my life, it not necessarily a big decision. Small decisions can also impact my life. But what it means in the tangible sense is:

  • It means that I take action, consistent daily action. We don’t get good at doing something without daily action or daily practice.
  • It means that I may have feelings of fear; feel out of my comfort zone. I accept and acknowledge these feelings and get on with it.
  • It means focusing on the right now – being present.
  • It means accepting my decision and focus on looking forward. This means believing in myself, sending out the right energy, and getting on with it.
  • It means that I reach out to the universe and know that ultimately I will find my path even though I can not see it paved at the moment.

The Mindset I need to achieve this

To get to this point, it means working on my mindset and knowing that:

  • I value myself enough to focus only on the things that serve me. This means that I work on myself daily to allow myself to let things go.
  • I respect myself enough to do what I say I am going to do – I walk my own talk. I become one of my best role models.
  • I build daily habits that serve me and my purpose – this sometimes means I need to forgo other activities.
  • I surround myself as much as possible with like minds.
  • I deliberately practice my daily habits. Many think we can get good at something without doing the work. We need to do the work!
  • I rarely waste time on things that are not part of my purpose.
  • I get excited about the decisions that I make.

I would love to hear your thoughts, post your comments.

 

If you are ready to step up and live the life that you want to live, want someone to keep you accountable, and are ready to take serious action, fill out your details below and lets have a chat.

If you want to be around a like minded group of people and work on your mindset, on your fitness, nutrition and general wellness… and take a holistic approach to developing your best self, feel free to join us and start your journey right now.

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Check Out George’s Amazing Fitness Results

George M – 10 weeks of success

 

 

 

 

 

 

 

 

 

Client of 12 Week Body Mind Reboot Program

Our member George, joined our 12 Week Body and Mind Reboot Program 8 weeks ago to focus on increasing his fitness levels; understanding how to make more nutritional food choices, and to work on his mindset….

George has had am amazing 8 weeks….. here is his story..

George’s Story

8 weeks ago I was pants size 42 and had no motivation and energy. I was happy to sit on the couch and do the bare minimum. I had no pride in the way I looked and did not care about myself and had a low self-esteem. My wife convinced me to go to Helen’s information session on her 12 Week Body and Mind Reboot Challenge and to make her happy I went along.

Whilst sitting through the information sessions and listening to the overview of the fitness, mindset and wellness program I decided ‘’what do I have to loose’’ and signed up.

The first few weeks were tough.. motivation was hard to find, the sessions felt tough on the body.. but I persisted.. I knew I had a goal in mind… to feel better about myself, to increase my energy and to focus on my mindset.

8 weeks on, and I have dropped 2 pants sizes and fit into a size 38 which is making me feel great.

The biggest change is in my mental attitude as I now have self-belief in myself… To top it off I have loads more energy.

Over the months prior to jumping on board the 12 Week Body and Mind Reboot, I would flake out by 11pm whilst working at my second job in a bar – I felt run down, fatigued and lacked any energy.

Now, I feel amazing, am full of energy, don’t flake out before my shift ends and am just running around.

What has been great for my mindset is that my clothes are feeling looser, and some older clothes in my closet that I have not put on in years are starting to fit. I have a goal to get to size 36 and I am determined to get there.

I love that I am motivated to go to the sessions and my fitness, motivation and attitude has improved by leaps and bounds.

Thank you Helen for cracking the whip and getting me not only into shape, however helping me become a better person with a new outlook on life.

I love that Helen has a straight up no nonsense attitude and prides herself on personal involvement in each of her clients’ journeys’.

 

If you want to work with a dedicated group of people and focus on your fitness, wellness journey holistically, please fill in your details below