Let’s take a look at exercise

DAY 8

WORKOUTS

Let’s take a look at exercise habits.

There are lots of changes in our understanding of exercise that have come about in the past few years. The most important one in relation to your time is that you needn’t work out for an hour per day, five days a week to get the best results.

High intensity interval training HIIT is where it’s at now. That means getting to your maximum heart rate, panting and recovering, and then going back up again.

Your practice for today is go to the park and find an open field. Warm up for 5 minutes and stretch your hips, hamstrings, ankles, and torso. When ready spring across the field at half your top speed to the other side. When there, do 10-25 push-ups (depending on your fitness level). Then sprint back to the original side at 3/4 of your full speed and do 50 jumping jacks. Take 2 minutes to recover, repeat the sequence a few times, and then go home.

All in all, your entire workout can last 15 minutes today.

This type of workout pushes your body beyond its current physiological comfort zone., which triggers hormesis, a metabolic state that expresses genes that help us grow in the right way. This kind of exercise will help to spawn new mitochondria and beef up existing ones. These are the powerhouses of our cells, and more mitochondria equal more energy to us.

Working out in intense spurts May take a while to get used to. Make sure you stretch for a few minutes, and stop if you experience any joint pain. In fact, it’s always better to work with a trainer who can monitor you and keep you on the right side of the health line. Be safe.

The moral of the story here is this: you needn’t log in the time doing the same routine on the treadmill day in day out. In fact, once you’ve hit a level where your body gets comfortable, you’re not getting any results anymore. That means you need to push yourself.

Go for intense spurts of activity to challenge your heart and your muscles, and then fully recover. This will not only give you better results in your workouts but also free up some time each day that you had (hopefully already) allocated toward exercise.

Getting out of the “clock in, clock out” mentality of working out is an important quantum leap you can make in your life. It isn’t the quantity of time but the quality.

Your time is precious. If you build a culture of moving around all day, your resting metabolic rate doesn’t dip. If you avoid sitting and stretching periodically, you get less stagnant. This allows you to then get an efficient workout. You get better results in less time.

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Making time in your schedule for you.

DAY 7

Making time in your schedule for YOU.

Today’s lesson is SIMPLE. Make a list of all the things you want to do for yourself. This should include exercise, personal time, family time, reading, yoga, massage, or whatever else you keep telling yourself you want to do. Jot down these items.

Take a look at this list and see if it’s complete. Make sure it reflects your desires for SELF CARE.

If you did these things, would you feel complete in life? Would you be rested, calm, fit, and happier?

What else would need to be there in order to feel that way? Write it down.

Next, sort these items into the order of importance you’d put them in. The most critical one should go on too and then down from there.

Now let’s do a quick reality check. Let’s open the calendar 📆. Look at your schedule this week (or any average week if you’re do8ng something vastly different right now).

What’s on your schedule? How many of the items on your list are actually reflected on your calendar? Is there a block of time set aside for you to get to the gym? How about family time? Have you scheduled time to read? Where do these things fall on your timeline?

If you’re like most people, practically none of your self care items show up on your calendar. That says something to the universe and your inner self- namely, that you don’t prioritise these things.

Here’s the rule : if it’s important enough to you and your life, then it should be on your calendar. Look at what happens to your time. The world will always serve up items, tasks, events, calls, meetings, or drama to fill your time.

Nature hates a vacuum. Your schedule will bet gobbled up by the chaos all around you unless you step in and own it.

The key lesson is to think through your needs and build them into your day. This is a process for you to practice and eventually master. Honour your appointments with yourself and you’ll reap the rewards. Hold the line and you’ll start to feel full again.

Anxious?

DAY 6

Anxious Time

The way the modern world is stacked up, unfortunately, we get a lot of anxious time. This is time very often spent in anticipation, frustration, aggravation, and, well you know.

So how can we leverage this time to become our teacher? There’s information packed into our internal state and how it is cooking at these moments, so why not leverage it for growth?

The velocity of time is oftentimes too fast when we’re anxious. The blood flow is going to the hindbrain, which is telling us to fight, flee or panic. It is being cut off from our internal organs, immunity, digestion, and higher reasoning. Again, sadly, we run a lot of miles in this lane, so let’s take this as an opportunity for greater awareness.

Scan your mind today at random times and ask yourself if you sense anxiety. Make that your mantra for the day. Keep scanning and checking in how you feel. When you identify a state that would would label as anxious, the game is on. Now, it could feel like “slightly anxious” 😟 or “agitated” and that’s good enough for our exercise today.

The key is to grab some sample data from this state to reflect on.

Okay, so you’ve identified an anxious state. Now what?

Ask yourself the next series of questions:

🛎 what does this feel like?

🛎 is it warm or cold?

🛎 where do I feel it in my body?

🛎 is it moving around?

🛎 can I attribute a quality to this feeling? E.g. is it dull, fuzzy, heavy, or painful 😖?

And then follow with the next series of questions:

⏩ where did this feeling come from?

⏩ was there a thought or a conversation that elicited it?

⏩ when did it start?

⏩ do I often feel this when thinking about the same situation?

⏩ how is this serving me?

The next step is to acknowledge he way you’re feeling and then take 10 deep breaths to your lower abdomen. Put a smile 😃 on your face and stretch your body put however you need.

Did any of it shift? Now how do you feel?

The challenge of today’s exercise is to isolate a moment when you’re feeling anxious and use it as feedback for the way you experience time and life in those moments.

The more awareness you can bring to this experience, the better you’ll get moving out of that feeling and, later on, the better you’ll be avoiding the reactions that lead to that state in the first place.

Time to chill….

DAY 5

When to lie low

There’s a time to jam and a time to chill. A wise person can know where she stands and adjust her speed accordingly. We all have deadlines and eras in life when time is tight and compressed; if we know how to protect ourselves during these time, they can be filled with energy, excitement, and momentum. But we can’t stay in hyperdrive for long, and if we don’t learn how to turn it off, we can get burned out or burned up.

That’s how our economy is set up- the constant grind. If you can work your way off that hamster wheel, you’ll find yourself in a much healthier position in life.

If you’re stuck in such a lifestyle, it is prudent to understand the ebb and flow of these rhythms and adjust your own velocity manually. This means knowing when to slow down. You still may need to go through certain motions, but the lesson is about learning to identify the moments when you need to be redlining and the moments when you can – and should – intentionally take your foot 🦶 off the gas ⛽️.

Today let’s examine the bigger cycles of your busy life. Are you in a “push hard and get there” phase, or are you between deadlines? Are you required to leave it all on the court right now, or can you ease off the gas and replenish your reserves? Only you can determine this.

One thing to take into account is your current energy level. On a scale of 1 to 10 (10 Being the highest energy), how much do you have right now?

A score of 1 means you can hardly get out of bed and are totally depleted, and a 6 means you’re doing okay but certainly not feeling great. What’s your honest answer to this?

Now here’s the kicker: If you were to factor your willpower out of the equation, then what would your number be? You see, most of us are forcing energy out to keep up with the demands of our lives. We use our willpower to keep us in overdrive so we can get through, and our bodies, our minds, and our relationships are paying the price. What’s your honest number if you factor out willpower?

Now take that number and think about what you need to do for yourself to bring it up and feel better. When can you slow down? How would you do it?

Today take 30 minutes and simply only do what you feel like doing. This may turn into a nap, since most of us are usually exhausted. That’s fine. It’s a step in the right direction, which honours the spirit of today’s gong. From there, tonight start to think about what else you think would help bring balance in your life.

Can you take a week in the countryside? Maybe you can factor in a day off now and then to go to the spa and catch your breath. Perhaps you need to learn to mediate and at least slow your roll on your daily burn. Each life is different, and we all need our own medicine to come to balance. What would your medicine be?

Now that you’ve taken a honest look at your energy levels and thought about what you may need to bounce back, look at your calendar 📆 and book some downtime for yourself.

Make it a date, a trip, a sabbatical, or whatever it needs to be. Book it, and honour it. You’ll need the energy to get through life with your health and sanity intact.

When can you pull over and take a breather? Book it in your calendar 📆 today.

Step outside into nature

DAY 3

NATURE

Today’s lesson is simple. Step outside and learn from the ultimate teacher. Nature is our guiding light when it comes to cycles and rhythms. She functions under a perfect ebb and flow of counterbalancing principles.

Heat and cold balance with light and dark.

Growth and decay are fully realised in cycles of the year, as are birth and death.

Nature has all the wisdom you need, packed into plain sight.

We’ve just simply forgotten to look.

Today’s practice is to step outside and spend some quiet time in nature. Even if a public park or back lawn of an office park is all you can access. I am positive that there is going to be some semblance of the natural world available to you today if you open your eyes and look for it.

GO THERE.

Sit in a comfortable spot and start to breathe deeply to your lower abdomen. Relax into your breathing and sink into the sounds all around you.

Feel the wind on your face and maybe take off your shoes and wiggle your toes into the dirt. If you have the luxury to fully immerse, get into some clay or bury your body at the beach. Break down the wall and allow for nature’s majesty to touch you and your senses.

Trees 🌳 can get to hundreds of years in age, but the pebbles below your feet are a millions of years old.

Where did they come from?

Were they part of some large rocks aeons ago?

How did they get there?

Now observe the dirt under your feet. Long time ago, certain fungal elements evolved to break down under rock and create dirt.

With the coming of bacteria, Protozoa, nematodes and multiple other life forms, the dirt started to become soil.

This allowed for other certain life forms to take inorganic materials and make them available to the plant kingdom, which then took off and spread across the planet.

Those plants adapted to drink light and create energy from the sun, trapping energy in carbohydrate bonds.

This became the fuel for certain animal to eat, and fast forward several million years, here you are.

The microscopic life under your feet created a long cascade of processes that eventually allowed you to be there as a consumer of sunlight via plants. If you eat animals, you’re capturing the sunlight they ingested via the plants they consumed.

Life: it’s all around you. You’re breathing it in right now as you’re reading this. Millions of bacteria and viruses just entered your lungs and all over your skin. They help you interact with the natural world all around you. They help to depend against invaders. They are part of the ecosystem of your body, which is part of the ecosystem of the planet. This is all going on while you go through your day, millions upon millions of life forms living their lives, oblivious to your bills and petty dramas.

Sit outside in the symphony of nature and notice the oddity scale. On the one hand, you’re this universe of life with bugs in you and on your skin, all interacting as an ecosystem. On the other hand, you’re a tiny speck on a single planet at the edge of a regular galaxy that is light years away from the next.

Up and down it’s all amazing., and you sit in the middle of all of it. You are the focal point where infinity collides into a single point of time and space.

How can you make sense of it all? The only way is to open your heart and fall into the wonder that it induces. This way, we don’t take ourselves so seriously. It helps us think about the big questions and puts into perspective where we stand in the grand scheme of things.

You only get a moment of time here as the person you think you are.

What are you going to do with it?

How to DETOX naturally…..

A happy life = a healthy life.

Maybe you go to the gym every day and YOU loooooove your juices.

But healthy living doesn’t stop at the gym, it extends to your kitchen…and the rest of the house.

It’s true!

Having a home that is free of toxic chemicals and harmful toxins is one of the best ways to rock your health.

So how do you take your home from danger zone to super clean?

Switch to a diffuser with essential oils instead of air fresheners or harmful fragrances if you like a nice-smelling house.

Filter your H20 so it’s free of contaminants.

Get rid of harmful chemical cleaners that contain chemicals like chlorine and bleach…and switch to green products.

Just making these few simple changes can transform your home and your health!

Does this interest you?

If so, at EMAIL ME

Here’s to a happy and healthy home.

XO,

Julie

The Essential Oils Guide for Mums.

How can we replace harmful chemicals with Essential Oils?

Essential Oils can be used in 3 ways.

  • Aromatically – in a diffuser, on your pillow case, sprayed in the room, on your shirt collar or just simply smelt out of the bottle.Topically – placed on pulse points, souls of your feet, or rubbed into muscles, joints or affected body parts
  • Topically – placed on pulse points, souls of your feet, or rubbed into muscles, joints or affected body partsInternally  – in your water, cooking or in
  • Internally  – in your water, cooking or in a empty veggie cap. Please note that all oils are not created equal and it is due to the incredible quality of doTERRA oils that we are able to safely do this.

How to Reduce Stress, Improve Sleep and Increase Energy with Essential Oils

Essential Oils Guide for Mums,

When you are Stressed Use…….

  • Clary Calm. I call this my ‘Crazy Mummy Oil’, it promotes calming but also supports a healthy hormonal balance. It gets rolled on my pulse points and belly during ‘that time of the month’  and at the first sign of a stressful situation. Which could be just trying to get the kids out the door to school in the morning.
  • Lavender. Lavender is the swiss army knife of Oils and is great for calming when used aromatically and topically.
  • Citrus Oils. Citrus Oils such as Lemon, Wild Orange and Bergamot are incredible to diffuse in the room to lesson heightened tension.

To Improve Sleep Use…….

  • Lavender. Diffused in the room, or massaged into the soles of feet and within minutes you will be feeling calmer and preparing your body for a restful state.
  • Lavender Peace. Lavender Peace is a gorgeous blend of grounding oils (Lavender, Cedarwood, Ho Woo, Vetiver, Ylang Ylang, Roman Chamomile) that helps set a calm tone and relaxes the body.  Can be massaged into the soles of your feet before bed, diffused or I even mix some with water in a little spray bottle and spritz my families pillows before bed. Lavender Peace is also a great replacement for an everyday Pure-fume.

When you want to feel energised try……

  • Peppermint. Peppermint is not only great for headaches, temperature regulation and calming upset tummies, it is also fantastic as an energiser. Diffused with Wild Orange is a morning favourite in our home.
  • Motivate. Motivate is a DōTerra blend containing Peppermint, Coriander, Clementine, Basil, Rosemary and Vanilla. It is my get out of bed and workout blend, the do the things you don’t want to feel like doing initiator!

For Calm Kids…….

  • Peace Oil.  The combinations of the oils in this blends are incredibly powerful to promote feelings of contentment, composure and reassurance when feeling overwhelmed. A perfect tantrum tamer and help to settle a restless child.
  • Lavender Peace. Otherwise known as the Chief Calmer. This is the blend that you can put in the diffuser after your kids bath time and when I am settling into slow down mode before bed. I also put it on in my kids rooms about 30 minutes before they go to bed, to set a calm tone.

To Breathe Easy try…..

Air. A gorgeous combination of Eucalyptus, Tea Tree, Lemon and Peppermint that assists open up airways. Amazing for those who suffer from respiratory concerns but also during seasons of allergies and coughs and colds. This can be diffused in a room or bedroom overnight, as well as rubbed diluted on chest and feet. I also love to use Air before a workout or during times of stress when you feel like you need a reminder to breathe.

For Coughs and Colds……

  • Tea Tree. Often referred to as Melaleuca, is a great infection buster. As an anti-bacterial, anti-fungal, anti-inflammatory, anti-viral, decongestant and anti oxidant, it makes for a brilliant antiseptic. Diffuse for aromatic benefits, which helps stop the spread of germs between family members.
  • Oregano, Lemon, Tea Tree, OnGuard, and Frankincense.  This is the famous 5 used in what I loving refer to as a ‘Flu Bomb’. 2 drops of each in an empty veggie cap at the first sign of illness and it will have you sorted out pretty quick. No doctors prescriptions required.

Head tension…….

  • Peppermint. A drop on temples and back of neck and you will feel the tension dissipate. Also a great addition to your protein smoothie and homemade dark chocolate!
  • Past Tense. A roller blend containing Wintergreen, Lavender, Peppermint, Frankincense, Cilantro, Roman Chamomile, Marjoram, Basil and Rosemary. Apply to temples, the forehead, the back of neck and pulse points on wrists. A handy one to keep in your handbag or top drawer at work.

Focus……

InTune.  A roller bottle blend that allows you to sort through the 100 things you think you need to do and focus on ONE! Not only a winner for us as Mum’s but also for your kids, especially around Homework time.

To help reduce bloating and improved digestion…..

Zengest . Our go to for any digestive concerns. From diarrhoea to constipation, gas and bloated feelings. Also a winner after indulging in foods our bodies are perhaps not used to. Can be rolled on (diluted with a carrier oil) on our stomachs, taken in a shot glass with water or sipped on throughout the day in your glass water bottle.

To support Immune Health…….

OnGuard. This baby gets rolled onto the soles of feet at the beginning of each school term, diffused at the first sign of a sniffle or body ache and taken internally when I feel my glands start to get a little swollen and my body is giving me a gentle reminder to slow down.
Oregano. I thought it may have been great just for my Pasta sauce but little did I know that Oregano is nature’s very own Antibiotic. Considered a hot oil, it needs to be used carefully and heavily diluted when used on your skin. But can also be diffused and taken internally via a veggie cap.

Tired Muscles / Joint pain……….

Deep Blue. Deep Blue is an active person’s best friend. Deep blue is my go to for sore muscles and joints. Like most oils I use them as a preventative as much as a treatment, in other words before workouts and after. I have also found it super helpful for period cramping and my aches and pains.

Did you know that the average woman rubs or sprays approximately 750 chemicals on her body every day? 

All of these, contain chemicals and toxins that love to mess with our hormonal balance and body chemistry.

If you’re looking for a toxic free lifestyle then essential oils are the way to go.

To open your own account and get them for the price that I do, at a 25% reduction on retail price.

Go to OPEN YOUR OWN ACCOUNT HERE

Ensure you click join and save.

You get a heap of other benefits too by having your own account. But I can tell you more about that once you’ve joined.

To all you mums out there make 2019 the year you decided to take action on your family’s health.

Julie 🙏