It doesn’t matter what the achievement – It’s always awesome no matter what!

It doesn’t matter what the achievement – It’s always awesome no matter what!

Never put down or dismiss your own sense of achievement just because you think someone else achieved something bigger and better. Do not be your own buzzkill!

Humans need serotonin, which comes from so many things, including physical exercise. The good old ‘happy hormone’ seems to be something most people consider as less important than most aspects of daily life, which shouldn’t be the case!

Being proud of yourself is perfectly OK. Especially if your achievement is something you had been working towards, or never, ever saw yourself doing. Just because you ran 5kms when your friend ran a marathon, maybe they have been running every single day for ten years, and you only started running this year. Particularly with social media, it is very hard not to compare yourself to others and feel your self esteem taking a bit of a hit as others one-up your achievement without even trying to.

Always feel worthy of your achievements, no matter what it is it takes bravery and courage! Never forget the story of Eric the Eel at the Sydney 2000 Olympics:

A swimmer from Equatorial Guinea, Eric had never seen an Olympic-sized swimming pool until it was time for his heat in the 100m Freestyle at the Olympics. He swam the race in an unprecedentedly slow time of 1:52.72. This was the slowest time in Olympic history, and Eric had trouble finishing the race. Despite this, he won his heat after both his competitors disqualified themselves by jumping early. While Eric’s time was still too slow to advance to the next round, he set a new personal best and an Equatoguinean national record. He later became the coach of the national swimming squad of Equatorial Guinea.

Always be proud of what you have done, you never know what may be coming next!

Beating the Busy Syndrome of Term 4

Beating the Busy Syndrome of Term 4

Term four is arguably the busiest of the year! As we emerge from Winter everyone starts feeling a little social again, and more to the point all the Christmas parties begin! Being busy almost becomes like a syndrome, and the first things to go are usually your routines of self-care, health and fitness.

It becomes very hard to maintain a good balance, with all the nibbles and glasses of wine that come your way during this time of year, and the later nights making it harder to get up early for your session.

Here are our top 5 tips to stay focused during Term 4, and into Christmas.

  • Choose your party and event wisely. Everyone will be having a party, but you don’t honestly have to feel obliged to say yes to everything! If you can, find a way to make them active whether it be some backyard cricket with the kids, or choose events that you can walk to.
  • Alternatively driving to events can also be a great decision so you don’t drink to much and then make bad food choices, or stay in bed rather than getting up to go to the gym the next morning.
  • Stay away from the H’orderves or bread, you will always eat more of these than you think, especially if there is a whole plate just sitting there drawing you in!
  • Book in your sessions and have a goal, don’t let the weeks get ahead of you! If you are locked into your sessions it will be very hard to make excuses, especially when you realise how much better sweating out the toxins can feel!
  • Just because you blow out for one day over the weekend doesn’t mean the rest of the year has to keep going that way! Be nice to yourself! You are allowed a slip up every now and again, and the harder you are on yourself, the worse you will feel.

If you want to get yourself locked into a fitness regime before the parties really start filling up the calendar, send us an email to and we can help you get your fitness goals organised and on track.

Quinoa and Cauliflower Salad

Quinoa and Cauliflower Salad

2 cups of cooked quinoa
Half a cup of cranberries
1 cup of coriander
2 cups of spinach leaves (optional)
half a cup of slivered almonds(optional)
half a cup of sunflower seeds (optional)
half a cup of lemon juice
¼ of olive oil
salt and pepper

Chop pumpkin and cauliflower into small bits, place in a roasting dish then spray with olive oil, turmeric salt and pepper. Roast in oven until soft.

Cook quinoa as per instructions on the packet and fluff up. Once cooled add in roasted Pumpkin and Cauliflower, and all other ingredients.

Mix dressing ingredients together, and add in, mix everything together.

Mindful Living

Mindful Living

We’ve discussed your health from mindful eating through to mindful exercise, so the next thing is to look at overall wellbeing through mindful living.

In the same way you should consider each mouthful of food, and chew it, and use mealtime as time without screens and technology, life in general sometimes needs the same consideration. Time to sit back and smell the roses so to speak.

We spend so much time shut in the confines of offices, houses, cars, and even for the kid’s classrooms, breathing in stale air under fluorescent lights, staring at screens. Each and every day you need to spend time outside. Even when the weather is horrible, some fresh air can’t hurt you! Getting yourself to a park, and being able to listen to the wind in the trees, birds singing, and (hopefully!) some warm sun on your face. It may sound cliché, but give it a go as you breathe in deeply and as you feel suddenly peaceful and happier, you’ll admit that sometimes cliches are worth it!

Live in the moment. We are all so caught up in what we have to do next, what bills are coming up, stressing about things that may or may not happen. Forward planning is important for busy lives and busy families, but every now and again you have to enjoy what is right here, right now.

Mindful living is also about remembering to do something for yourself. Go for that run, or gym class. Cook the meal that you most want to eat, take yourself out on a date! When you have to get chores done, make it time for meditation. Find something that makes you feel calm and allows you to recharge for a while, it could be knitting, baking, yoga, it is something purely for you.