3 simple ways to Spring Clean your diet and reclaim your energy

Foods have the power to either give us energy, or sap our energy. It’s as simple as that. The first step towards living a healthier life is to understand what foods fuel your body the best and how they make you feel after you eat them. So, how do you do that?

Listen to your body

Notice the signs. If you eat a heavy meal that is loaded with carbohydrates and not much else, notice how you feel afterwards. Do you feel, bloated, sluggish and tired? Are you finding yourself needing to go to the toilet more often? How does it affect your mood? Do you get irritable?

Everyone’s body is different and will respond to foods in a different way. The key is to be mindful of how the foods you are putting into your body make you feel.

 

Find the right balance

Your body needs a variety of different foods to survive. You can’t just survive on all carbs, or all protein. Find the right balance that works for you.

One tried and tested way to do this, and something I follow myself, is through counting macros (or macro nutrients for those in the know!). It’s basically making sure you have the right balance of carbohydrates, protein and (good) fats in your diet. As a rough guide, I like to look at a 40/30/30 rule –  that is 40% carbohydrates, 30% protein and 30% fats.

An important thing to remember about this way of eating, is that it’s not an excuse to eat processed, junky foods within this range, as they won’t give you the kind of long-lasting energy that you need. Rather, they will give you a short burst of energy and then drain you really quickly. Fuel your body with fresh, natural foods – if it’s grown in the ground, eat it down, if it’s man-made, throw it away!

You also need to make sure you are getting the right amount of fibre in your diet as it contributes to good gut health (think grains, nuts, vegetables, fruits). It can take a while to adjust to this way of eating, but once you do, you will be amazed at the different it can make to your mood, energy levels and wellbeing.

 

Hydrate, hydrate, hydrate

Are you getting enough water?  It’s a question often asked, and for good reason. Quite simply: water fuels us. We can’t survive without it. Roughly 70% of our body is water and that means that good quality water is at least twice as important as food for helping our bodies carry out their normal functions.

Drinking water is a great way to flush out any unwanted toxins in our body. It can also help to curb cravings and stops us from mindless snacking. As a general rule of thumb, aim to drink at least 2-4 litres daily. But, this will vary depending on how much your water your body can handle.

These are just three simple tips that I find work. There are lots of different ways you can Spring Clean your diet and boost your energy and mood through food. The key is to just find what works for you, what you’re comfortable with and what is going to be achievable for you in the long-term. It’s a lifestyle change and a commitment to living a healthier life, every day.

 

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If you want to get serious about your health goals, fill in the form below and let’s have a chat.

 

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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Be the best women you can be

 

 

 

Being sick this week and without voice has meant that I’ve had a lot of time to reflect this week, and in time with international Womens Day I wanted to share where Im at.

Coming back from a trip overseas, I and Danae unfortunately ended up ill a couple days after our return. I have been bed ridden and without voice for 5 days – its so unlike me to not be up and aboutBut this gave rise to the amazing women in my life. Ive had amazing women around me help me this week.

So I need to give thank to my mum for looking after Danae for extra long hours, to my sister for constantly checking in, to my best girlfriends Leesa and Helena who offered help in any way that I needed, to my trainers Dani and Sam for running my fitness classes; to  my project coordinator at work Michaela for sorting out my work load and my meetings.

To give back to myself, I decided today to spend some time with Danae at the park. I had an amazing hour with Danae this afternoon where I just had a chance without being rushed to watch her play and enjoy the park, the swings and the climbing frames.

Following this, I took some time to reflect.

Being a women is hard work. We often feel that we need to take on all of the load – be the project managers, wives, mothers, organisers, drivers, cleaners, chefs, friends, and the like…the list goes on and on. We feel guilty when we don’t give time to ourselves, friends, family, children.. we feel like we are out of control if we can not keep on top of everything all of the time. We feel guilty when we have to prioritise.

What I have often found though over the years where I have met thousands of amazing women, is that regardless of age group, regardless of background, regardless of status, regardless of how we were raised, our values sets, many of us endure the same sort of pain, the same sort of heartache – the stuff that sometimes makes us want to tear our hair out.

Many of you that know me would know that I say, that only another women can feel another women’s pain – only another women really gets the 100 tasks on the to do list that sits in our minds 24/7. We all deserve a F’Kn medal, but rather than focus on how much we achieve, how much we do, how awesome we are, we are often the first to criticise ourselves, and can sometimes be critical of others as well.

So as part of this IWD, take the time as you move through the week to focus on the women in your life.  You may not agree with all of them, you may have opposing view on important matters, but the one thing that we have in common is that we are women – we get it. We really get it – and we get each other.

Many years ago I decided that I would lift other women, that I would try and inspire them, be an ear for them, share my own struggles with them, and accept each and every one for who they are.. I choose to have like minded women in my circles – its one of the most valuable things in my life – these friendships, and knowing that no matter what, we are there to help each other get through pain, get through moments, to have laughs and to share this amazing life that we all get to experience.

Rather than bring each other down, we should all focus on how we can lift each other up for the amazing being that each and every one of us is.

x
Best
#developyourbestself
#helenreed

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’.

 

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