TURN YOUR WALK INTO A WORKOUT


Spring is in the air, so what better time to start taking your workouts outdoors and enjoy the fresh air and a little more sunshine (hopefully - depending where you live)!

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Walking has many health benefits associated with it but sometimes these are forgotten because it is not viewed as a workout, or you may not get your heart rate up enough to feel that you’ve worked up a sweat. Here are some tips to still enjoy that leisurely walk whilst getting a little more bang for buck.

Select a route with an incline or mixed terrain:

Rather than just going for your casual walk around the block try to mix it up and opt for a path that has inclines and declines rather than no grade at all. An even better option is to choose somewhere with stairs or a nearby hill. Whilst it may not be a walking route, you can tackle the stairs/hill a number of times depending on your energy levels, motivation and time available.

Adding a decent incline to your walk will help to recruit the larger muscle groups of your glutes, hamstrings and quadriceps compared to the work involved when walking on flat terrain. Recruiting a larger number of muscle fibres means that your body is working harder, burning more calories and will help in toning and strengthening your lower body. Inclines are also fantastic for cardiovascular fitness as the higher intensity levels increase your heart rate and start to utilise your anaerobic energy system. It almost serves as a form of HIIT as you are on the climb (work effort), followed by your active recovery (descent). You can mix it up and take the stairs one or two at a time and striding it out up a hill mimics a lunge exercise and can assist in delivering the same results.

Select a route with a view & get back to nature:

Have you ever noticed how the distance and time seems to pass so much faster when you are walking along your favourite coastal or bush track? Selecting a walking route with a view such as along the coast or through the bush can not only assist in providing a great form of stress relief through getting back to nature and off of the treadmill, it can also provide a source of inspiration from the countless others exercising along these paths and motivate you to go that little bit further or walk that little bit faster.

Sometimes getting into your walking shoes and out of the house can be the hardest part of your workout. Once you are out in the fresh air and surrounded by others being physically active the energy can often be contagious and you may find that instead of the 20 minute walk you barely had the energy for turns into a 30-40 minute walk. You can also aim for landmarks as your turn around point.

Take it barefoot and to the beach:

Beach walking is a fantastic way to tone your legs, increase your heart rate and up the intensity of your usual stroll. Even if you’re energy levels are low, a short beach walk will ensure you work harder and burn more calories than you would if you were walking on a foot path for the same duration (it requires 2-3 times more energy than walking on hard surfaces).

If you are walking a long distance in soft sand you may find that your feet are sore the following day. This is due to your muscles and tendons working harder on the soft surface and increasing your proprioreception (which is a good thing!). If this bothers you though, it may be a good idea to wear a supportive pair of shoes. However just like sore muscles from the gym, they will usually subside within 24-28 hours.

Taking your walk to the beach also gives you the added bonus of taking a refreshing dip to cool off afterwards, is a relaxing way to start or end your day and you get a dose of vitamin D to assist in improving immune function, calcium absorption, and your mood!

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Add some resistance to your walk:

Keep an eye on your watch and every five minutes try to adding some of the following exercises into your walk: Walking lunges x 12 each leg / Standing body weight squats or jump squats x 15

If you are going for a 30 minute walk that equates 5-6 sets of the above and you will certainly feel it in your legs by then end of it.

If your usual walking route has benches scattered along it, for example at a park or along a foot path, incorporate the following for every lap that you complete or every 5th bench/5 minutes (1 -2 rounds per bench stop):

  • Tricep dips x 12

  • Incline push-ups x 12

  • Step ups x 12 each leg

  • Bench crunches x 12

Change the speed:

Just as you would when performing HIIT on the treadmill, try to vary your walking speeds to utilise both your aerobic and anaerobic energy systems. Whilst power walking may not increase your heart rate to the same level that a sprint would, adding 30 seconds of a faster pace walk (work effort), followed by two minutes of your normal pace (recovery) for a lower intensity interval style workout can be highly beneficial.

The work efforts are only short lived so are a great option is you are also short on energy. If you don’t want to watch you clock to time this, aiming for landmarks is another great form of adding some power walking. Select a landmark and increase your walking speed until you reach this, then recover at a steadier pace until you reach the next identified landmark to pick it up again.

Weighted walking:

Investing in a pair of ankle, wrist or small hand weights are also a great way to add a little extra resistance to your walk to help your upper body work a little bit harder. Holding something in your hands reminds you to pump your arms which in turn can improve the efficiency of your gait an encourage you to increase your pace (hence why sprinters have such a great arm drive when they are racing). If you don’t want to be walking the streets with your light dumbbells in hand you could always take a drink bottle with you and swap arms while you are walking to help encourage you to use your arms, focus on your posture and activate your core.

If you have a treadmill at home there is no excuse to grab a set of dumbbells or weights if you have them available and try to walk for five minutes pumping these in your arms, then take 2-3 minutes recovery before picking them up again.

Check the beat:

Set yourself a decent playlist to accompany you on your walk. Choose songs of about 128BPM which equates to a brisk walk for most people. Music is a great way to keep you motivated, pass the time and keep up your pace.

Final word:

There are some easy and effective ways of increasing the intensity of your leisurely stroll whilst not feeling like you have just finished a round of HIIT. Walking is a fantastic low intensity, aerobic exercise that is low impact on your joints and great for those days when you can’t quite muster the energy to fit in a run or days of active rest. Try to incorporate some of the above tips when you next set out on a walk to help turn it into more of a workout.

Brooke x

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4 THINGS EVERY EXPECTING MUMMA NEEDS TO KNOW ABOUT EXERCISE & PREGNANCY

So you’re pregnant? Firstly congratulations! What an exciting yet daunting phase of your life! I hope you have been feeling well so far.

No doubt if you’ve been active leading up to your pregnancy you may be feeling a little lost and confused about how to continue moving both safely and effectively. What you see your favourite #insta Mum doing vs what the internet says vs what a GP would recommend - confusing huh? Well you have come to the right place! Here are 4 things that all expecting Mamas NEED to know about exercising in their first trimester (and apply to the entirety of pregnancy).

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  1. Core Body Temperature - Don’t overheat – This is a BIG one ladies! The first trimester carries the highest risk of miscarriage with it. One risk factor for miscarriage is your core body temperature and its affects on your growing babes organ development. If you normally exercise at very high intensity levels (i.e. aerobics classes, CrossFit, HIIT style training) or live in a warmer climate this may be more of a consideration for you. During this time it is important to ensure you remain adequately hydrated, train in an air-conditioned environment, increase your rest periods and dial down your intensity (which leads me to my next point!)

  2. Exercise intensity – When pregnant you CAN still train with intensity however it will differ to your pre-pregnancy levels. You will find yourself out of breath and fatiguing a lot quicker than you normally would. I recommend using a combination of heart rate (HR) and the rate of perceived exertion (RPE) to monitor the intensity of your sessions. Pregnancy is NOT the time to be setting personal bests.The intensity of your sessions should range from mild-moderate, working at an RPE between 4-7 where you can hold a conversation whilst exercising. Use the scale below to help gauge your workouts and ensure you don’t hit above a 7 too often or for extended periods of time. It may jump up from time to time, but you don’t want to be reaching 8+. When training, use a combination of the RPE scale – think to yourself: ‘what is my number?’. When it comes to heart rate monitoring this factor really depends on your pre-pregnancy fitness levels. Generally speaking if you use a heart rate monitor you want to keep your heart rate under 150bpm. If you’ve been very active and have a good level of fitness pre pregnancy your max heart rate may be more like 160bpm. A general safe range to exercise at is between 120-160bpm. Monitoring your intensity is so important, particularly in these first few months. Why? - Refer back to point #1.

  3. Are you keeping it a secret? Many women wait from anywhere between 8-16 weeks before announcing their exciting news. If you are wanting to keep your news on the down low yet want to (and should) continue attending your regular group fitness session, CrossFit class, PT or gym, you may not be disclosing this exciting bit of information to your coach/trainer/instructor. I would encourage you to do so if you are comfortable to, but even if you do, so many Trainers, Coaches and Fitness Instructors are not adequately trained to safely modify workouts to suit the pre natal population. This is why it is so important for YOU to be equipped with some info and suitable options up your sleeve. In the first trimester I always recommend clients: Reduce the load (weight), Adjust the intensity and Increase their rest (basically apply points 1 & 2 above – for more detail on each check out my Exercise During Pregnancy eGuide).

  4. Hormonal changes - As your body adapts to pregnancy your hormones start adjusting accordingly. The hormone relaxin is at its highest in the first trimester and has significant implications on exercise selection because of its effects on joint stability; it softens ligaments and fibrous tissues meaning more consideration must be given to exercise types due to the increased levels of this hormone. Progesterone & oestrogen are other hormones at play during pregnancy and can affect a range of things, including lead to constipation, all of which covered in more detail in my Exercise and Nutrition eGuides.

Get your hands on my FREE 15 minute at home workout designed specifically for the expecting Mumma! Download your copy HERE!

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AND lastly my KEY piece of advice for every expecting Mama… my number ones is the ultimate piece of advice you can get when it comes to exercise during pregnancy and that is: You are better off walking away from a workout thinking ‘I could’ve done more’, as opposed to thinking ‘I may have overdone it’. Embrace this time in your life when you have a fantastic excuse (*reason*) to take it a little easier, yet still continue moving.

Exercise during pregnancy is so beneficial to both you & your developing babe both physically and psychologically. Including an improved mental state, maintenance of fitness, strength & health, prevention of potential pregnancy related problems: such as uncontrolled hypertension, gestational diabetes, maintenance of healthy body weight, reduce excess weight gain, assist in labour preparation, promote post natal recovery & so much more!

If you want to know more about exercise during pregnancy my Exercise During Pregnancy eGuide is your ultimate pre-natal exercise bible! It covers EVERYTHING you need to know about keeping active during pregnancy, over 95 pages, including:

  • 30 pregnancy safe workouts that you can complete at home or the gym

  • Exercise intensity, type, duration and frequency & what to avoid

  • Over 60 pregnancy appropriate exercises with a comprehensive exercise glossary complete with images, coaching cues, considerations and suitable modifications

  • Exercises sessions ranging from three different levels to suit your pregnancy progression

  • Easy reference tables for suitable modifications to to help empower women to train safely

  • Considerations, physiological changes for each trimester & contraindications to exercise

  • The all important pelvic floor & abdominal health

  • and SO SO much more!

Brooke x

MAKE IT A BULLETPROOF

Bulletproof coffee - if you haven’t tried it then I bet you have definitely heard of it. Like many things in the nutrition world, it became quite the buzz very quickly. BP’s are a rich, creamy coffee drink filled with healthy fats.

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Dave Asprey founded and trademarked this concoction (it is thought that butter in coffees was used as early as in the 6th century) that is hyped to be great for weight loss, intermittent fasting, reaching ketosis and more.

What it is?

Essentially BP coffee is black coffee with butter (organic, grass fed where possible) and MCT oil which is a highly concentrated source of medium-chain triglycerides (MCT). MCT oil is man-made through a process called fractionation which involves extracting and isolating the MCTs - mainly from coconut oil. You can do BP’s two ways - with the ‘fractionated’ type - marketed as MCT oil which is pretty scentless and tasteless or use straight coconut oil (which many cafe’s do). If you use plain coconut oil it still does the trick but it also leaves a distinct flavour, so if you are personally not a fan of that it may be best to try your first BP at home and use MCT oil. With the butter - organic, grassfed, unsalted is best. Again, table butter is still butter right? So it will do the trick, BUT for optimal health benefits go for the good stuff as mentioned above.

What’s the hype?

There is a lot of it, and for good reason. BP coffee can be a great addition to your healthy lifestyle but as with all things nutrition - it is very individual based and depends on a range of factors. It compliments those on high fat, low carb or keto diets due to its high fat content.

MCT oil converts to energy very quickly so it is less likely to store as body fat. BP’s are said to fuel mental and physical performance, support fat burning and help you get into and stay in ketosis (if this is your goal). MCT’s are easily absorbed and converted in the liver to ketones which help fuel the brain and body for mental and physical performance. Ketones allow the body to produce energy from good fats rather than from sugar and carbohydrates.

Other benefits include improved metabolism, regulated appetite, minimise cravings, support weight loss, stabilised gut health, increased mood and strength.

However, MCT oil’s rapid and unusual digestion also means your body can’t handle too much of it at one time. Excess MCT oil causes sudden digestive distress - it’s nothing dangerous, but it can be unpleasant, so if you haven’t incorporated MCT oil into your diet before, start small (1tsp and then work up).

Should you try it?

Many people drink BP coffee in place of breakfast. If you are performing intermittent fasting - some will choose to have a coffee & still claim they are fasted, when in actual fact they are not. As soon as your body consumes something that needs to work to metabolise (anything apart from water essentially) then you are no longer in a fasted state. If you’re getting 200-300 calories from a coffee its no different to getting those calories from a smoothie. Energy is energy. IF you choose to have plain black coffee and claim you’re fasted then I’ll support this a little more.

You DO need to be mindful that this caffeinated concoction is high in energy - depending on the amount of butter and oil that you use. Fat yields 9 calories for every 1 gram of fat, so if you add 1 tbsp of each to your coffee that could be about 250 calories. You also need to be mindful of your fat intake throughout the course of your day.

Personally - I love it. I’ve been enjoying bulletproof coffee for the last two years or so and will have one most mornings. I don’t drink it to get into or remain in ketosis. Why do I drink it? I enjoy the taste, follow a higher fat diet and support the health benefits. I was never a big coffee drinker and would have maybe one a week up until about 4-5 years ago, when it increased to one a day. Enter motherhood - and 1-2 a day is the norm.

When it comes to coffee I have only ever been a long black drinker, or a long black with a dash of coconut milk so making the transition to bulletproofs was not hard. In fact, I much prefer them now to a long black #SoCreamy. If you are a milky coffee lover you might need to give BP’s a couple of goes for it to really win you over. There is no need to make the switch, but if you haven’t given them a go - why not?

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How do I make it?

It is very simple, yet you’ll also see a range of quantities on the net. This all essentially comes down to personal taste and nutrition preferences (personally I use 1 tbsp MCT & 1/2 - 1 tbsp butter).

You’ll need:

  • Shot of coffee

  • 1 tsp - 1 tbsp MCT oil

  • 1tsp - 1tbsp organic, grassfed butter

  • Thermomix, handheld milk frother or coffee machine milk thingy

Then…

  • Pour your shot of coffee as you normally would

  • Add your desired amount of butter and MCT oil to the coffee shot

  • Mix for 20-30 seconds until it is smooth and creamy

  • Top up with hot water to desired level

  • The above is for using a milk frother on a coffee machine. If you are using a thermomix - make a black coffee, add MCT oil and butter and then mix together. Don’t use a nutribullet or any plastic blender.

  • Enjoy!

Have you tried bullet proof coffees? I’d love to know if you love them or could easily go without. Again, they can be great in supporting a healthy diet but also hinder it depending on your overall fat intake, activity levels and individual goals,

Brooke x

P.s Personally I use the True Protein MCT oil which is 100% derived from coconut's sourced from the Pacific Islands. You can get 10% off all TRUE products by using the code BROOKE at checkout.

ALCOHOL & YOUR FITNESS GOALS

As each working week draws to a close and in rolls the weekend a large percentage of us will head home to unwind, head out for dinner, or simply enjoy an alcoholic beverage of choice. Alternatively, as you hit your alarm button on a Monday morning you may be feeling a little sorry for yourself from having one too many wines with the girls on Friday night - because let’s face it, hangovers last more than 24 hours the older you get, right?

Not only are we more likely to consume alcohol on the weekend, but it is always a large part of almost any celebration or special event – be it a birthday, end of exams, new job promotion, or just going to dinner. It is something that should be enjoyed in moderation, as there are some serious health effects associated with the consumption of alcohol. But how much does alcohol consumption really impact our health and fitness?

Alcohol consumption can play a large role in stopping us from reaching our health and fitness goals. Those looking to compete and elite athletes generally limit alcohol throughout competition prep and sporting seasons. Not only can it lead to weight gain, muscle soreness and decreased performance, alcohol is the second most calorie dense compound, after fat. Fat contains 9 calories per one gram, with alcohol containing 7 calories per one gram. (Fat and carbs carry 4 calories per 1 gram).

Ever wonder why you have pulled up so sore following a sporting game or grand final that was followed by a night of celebrating? Sure you might've played a ripper game, but chances are your post match celebratory drinks didn't help in your recovery efforts. 

Alcohol can affect soft tissue and increase the likelihood of muscle soreness and can potentially delay injury repair. It also acts as a diuretic, leading to dehydration. Alcohol increases the amount of urine we produce and removes a greater amount of water from the body. I am sure we have all experienced the after effects of alcohol – the dreaded hangover; headache, nausea, upset stomach, shakiness, thirst and body aches and pains.

Here are my top tips that I give to clients and for those of you that do enjoy a beverage, but still want to keep on track with achieving your goals;

  1. Limit your intake

  2. Consume light alcoholic drinks – the lower the alcohol content, the fewer the calories

  3. Avoid sugary drinks – sugars are a form of carbohydrate, the sweeter the drink, the more calories it generally contains – so sugary, full strength alcoholic drinks are not the best choice.

  4. Stick to white drinks/spirits – vodka, gin. Sometimes the darker the drink, the worse the hangover – due to a presence that can lead to a hangover effect 

  5. Mix your drinks with soda water – be it wine, or spirits. This will help to better maintain your hydration status

  6. Factor the calories of alcohol into your daily meal plan to try and ensure you don’t go over your daily energy intake goals – My Fitness Pal is great

  7. The following morning kick start the day with a HIIT session. Yep, probably the last think you feel like doing if you have had a few drinks – but how badly do you want to reach your goals? Completing a HIIT session will help to begin metabolising the alcohol you have consumed, and can also lose some of this through sweating

  8. Avoid the greasy, processed food! Fuel your body with foods with a high water content that will help rehydrate you, and high in vitamins and minerals – think fruit salad, or a large serving of veggies 

  9. Drink plenty of water

If you are serious about reaching your goals, you may just have to cut back on or ditch the alcohol completely. Trust me – you can have a good night out without it, and you will wake feeling refreshed and ready to go the following morning. Get your friends in on the action too, make some exciting mocktails or get involved with Dry July when the time rolls around - a good excuse to stay on track! Everything in moderation.

Keep your goals in check this weekend – consistency is key x

NUT FREE BLISS BALLS / RAW CHOC SLICE

I didn’t realize how much I rely on nuts as a food source for my family until I had to start packing ‘nut free’ lunches for my little man.

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So often I chuck in a handful of nuts, a scoop of peanut butter to go with some raw veg or use nuts in homemade treats, it’s almost always the first food I reach for when looking to bump up Byron’s fats for the day.

 

With packing lunchboxes you’re faced with finding the balance between wanting to fuel your kid with nourishing foods whilst also wanting them to each what you pack! I knew I had to do a take on our staple bliss ball / raw choc slice which is ALWAYS in our freezer. So I got experimenting, and here’s the end result. Hassle free, mess free, NUT FREE, bliss balls or raw choc slice.

 

All you need is 5-6 ingredients and a high powered blender:

INGREDIENTS:

  • 12 pitted dates.

  • 1/2 cup melted coconut oil.

  • 1/2 cup flax meal or flaxseed (will need to blitz).

  • 1/3 cup sunflower seeds.

  • 2 tbsp True Protein cacao powder

  • 1 scoop True vegan vanilla protein powder.

 

METHOD:

  • Pit dates.

  • Blitz sunflower seeds (and flaxseeds) until finely ground.

  • Add all ingredients your food processor and blitz on a high speed until well combined and the mixture holds together when compressed.

  • Be sure to melt your coconut oil before adding to the mix. If your mix doesn’t hold together simply add small amounts of coconut oil until it does. Similarly add more flax meal to dry it out if you over do the oil.

  • Press the mixture into a lined tray and then into the freezer to set. Slice into desired serving sizes and keep in the fridge or freezer until your ready to enjoy. 

 

My little man hasn’t even noticed the difference and it’s not safe from me either! I hope it’s a hit in your household too!

I’d love to see your family trying this recipe, be sure to tag me or send me your photos of you and your little ones enjoying this!

To get 10% off of all TRUE PROTEIN products, use code BROOKE10 at checkout. They have a great range of health food products! https://www.trueprotein.com.au/

Brooke x


JUICES AND SMOOTHIES - WHAT IS HIDING IN YOURS?

Are you a lover of fresh smoothies and juices ? I sure am!

Juices and smoothies are a fantastic and convenient way to help get your daily dose of fruit and veg in. However they can also help you go over your daily recommended intake of sugar and can be very high in energy, both of which are not very helpful in  assisting you to reach your health or weight loss goals. 

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JUICE

When making or selecting a juice you want to go for one that has more vegetables than it does fruit. The higher dose of veggies helps to reduce the amount of sugar you'd get if you were selecting one containing only fruit. It also helps to add some extra fibre.

When you are whipping up your next juice at home or out for breaky, try to go for more veggies (2-3) than fruit (1-2). My favourite fruit choices in juice would have to be berries or lemon. Both are lower in sugar than many other fruits and the lemon adds a refreshing hit. 

SMOOTHIES

Sometimes nothing beats a post workout smoothie. You've worked hard and they can be such a refreshing, thirst cleansing and nourishing way to refuel your body. They are also perfect for those that are on the go as are easy 'meals'. 

Just as with juices, they can also pack a big energy hit which is not always ideal. I try to make sure my smoothies contain a good protein source such as Protein powder or Greek yoghurt to help with muscle recovery and satiety. Again I use the veggie rule & try to make sure I have more or equal parts veggies to fruit.

Some great additions to your smoothie or juice are:

VEGGIES

  • Spinach

  • Avocado

  • Silverbeet

  • Kale

  • Celery

  • Cucumber

  • Beetroot

  • Carrot

  • Tomato

  • Avocado

  • Cucumber

 

FRUIT

Lower sugar options:

  • Lemon

  • Lime

  • Strawberries

  • Raspberries

  • Blueberries

  • Pear

Moderate - higher sugar options:

  • Mango

  • Watermelon

  • Banana

  • Apple

  • Orange

  • Dates

  • Watermelon

 SMOOTHIES:

  • Don't forget a protein source - protein powder, greek yoghurt

  • Your choice of liquid I.e: Water / almond milk / coconut milk / coconut water / milk

Other ingredients to add a little extra:

  • Ginger

  • Mint

  • Nutmeg

  • Cinnamon

  • Chai seeds

  • Flaxseed

  • Psyllium husk

  • Cinnamon

  • Nutmeg

  • Nut butter

Juices and smoothies can be perceived as being super healthy because they've got fruit/veg in them. The thought of adding veggies to your smoothie may not appeal to you but you may be pleasantly surprised.  Cucumber, zucchini, celery etc all contain a lot of water and won't ruin the flavor of your favorite smoothie. 

There are so many ways to mix a juice or smoothie, you ultimately need to be making or selecting one to suit your specific goals. 

Keep in mind next time you've got your juicer going or adding one to your breakfast order the hidden sugar and energy content and try to get some veg in there. If you don't know what to do with any left over pulp, try adding it to a muffin mixture. 

Be mindful when making your next juice/smoothie & don't be scared of the veggies!

Brooke x

 

8 TIPS TO GET YOU OUT OF THAT INSPO RUT

Inspiration: A sudden, brilliant or timely idea. The process of being mentally stimulated to do or feel something, especially to do something creative.

Disheartened, discouraged, lacking clarity: the opposite of Inspired, goal fog or an inspo rut.

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Why is it that it seems to be lacking when we want or need it the most? Or that it comes to you at the most inconvenient of timing; the baby wakes up, it hits while you are talking to someone but don’t have a notebook or can’t write it down, when you are in the middle of a meeting or in the middle of the night when you should be getting some much needed sleep.

To be honest with you, lately I have been feeling a bit stuck in a good ol’ inspo rut. Generally feeling a little more flat and lacking the drive and clarity that I normally have. After losing a loved one recently combined with sleep debt are probably both contributing factors, but the good thing is that these phases come and go and I know that I’ll climb out of it soon. Are you in a bit of a rut? The excitement of a new year may have worn off or you may have thoughts of ‘Who am I? or What am I doing with my life?

So if you’re feeling the same; a little flat, stuck or lacking motivation, fear not! Here are my top tips for helping you get re-inspired, clear the fog and connect to what you really want to achieve:

  • Get outdoors: This is one of THE best inspo triggers. Getting down to your favourite beach, nature walk, local park or even hanging out in your backyard can work wonders. Sometimes all you need is a little bit of fresh air and nature to put things in perspective and provide some goal fuel.

  • Move: Exercise and daily movement have so many benefits to our physical and psychological health that the list could go on for days. My best ideas have often come to me whilst I’ve been out for a walk or run. This can also be inconvenient if you don’t have anything to write these down with. I often voice record on my iPhone to help prompt these thoughts at a later time.

  • Prioritise sleep: When you are not have poor quantity and/or quality of sleep so many areas of your life can be affected be it mood, relationships, and your own personal health. Those that slept less than 6 hours per night have been shown to be 50% more likely to suffer from anxiety, stress, depression and suffer decreased mental health. Get to bed earlier, nap during the day, reduce your intake of stimulants and avoiding screen time before bed are just some of the ways that you can improve both your quality and quantity of sleep.

  • Switch off: ‘Put down yo phone!’ Have you ever seen the Kid President’s YouTube video on ‘Mom’s’? If you have you’ll know what I’m on about here. But seriously, switch off. Yes it can be hard to take some time away from scrolling your Insta or Facebook feed or online shopping purchases that you ‘add to cart’ but never actually ‘checkout’. Switching off stems into so many of these other top tips and helps take away all that extra distraction and/or procrastination.

  • Change up your office: Do you normally work from home or an office? Grab your weapon of choice, be it a notebook, journal or laptop and head to your favourite café. Enjoy a coffee, the hustle and bustle of café goers and the external distraction associated with your ‘normal’ place of work.

  • Stop comparing: Comparison really is the thief of joy. We each experience our own ups and downs at different times and under various circumstances. It can be so easy to compare yourself to others and then feel disheartened or even more confused about what it is you want to achieve.  Try not to worry about what anyone else is doing except for you.

  • Getaway: A road or plane ride is often where most of my goals become clearer and inspiration hits. I believe this has something to do with the ‘switching off’ point. No phone signal – no social distractions. Just be sure you have a notebook or laptop ready to record and save all of your goals, dreams, inspo for later actioning. Take a break: getaway, take a staycation or get out of town. You will be surprised at what a change of scenery can do for your soul.

  • Spend time with loved ones: Catching up with family or close friends that understand your passion and drive can be excellent sources to bounce ideas off and for that ‘sense check’ or pep talk. You might think it is easier to bottle things up or that no one wants to listen to what you have to say, but when you start saying your goals or plans out aloud it can actually assist in concreting your thoughts.

  • Read a book or your fave magazine: You might not think you have time to read a book because you need to do actual ‘work’, run a household, or a million other things. It doesn’t even need to be on self-help, love or growth, entrepreneurship, or any of those topics. It can simply be one of your favourite genres and taking some time out for yourself that is what you need to get your mojo back.

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