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Six Steps to a More Fulfilling Life

Retiring at the end of my life having worked a 9-5, day in-day out, for "the man" is my definition of the pits! I know it works for some, but not me. In the scheme of the universe, life is not long. I want to make every moment count. I want to experience everything that this life can possibly offer me before I move on to what’s next — whatever that is!

Back in 2014, I resigned from my 9-5 and took on the challenge of self-employment — probably the biggest personal development challenge you can possibly undertake. My experience has been rife with ups and downs, trying to find the right balance. But to get to the place where I am now makes it so worth it! This is how I did it.

"What do you want from life? If you were able to write your own story as the author of your own novel, what would you write?"

What do you want from life? If you were able to write your own story as the author of your own novel, what would you write? Would it include what you are doing...

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7 Ingredients That Will Change Your Life

Quit sugar! Start fasting! Eat less carbs! What the #### are we supposed to do?! The message has become completely convoluted. I was talking to someone recently about how confusing the message has become that many people simply don’t know what to do. People get caught up in all these “tactics”, like the ones listed above, that they’ve forgotten the basics.

If you’ve been following me on Instagram, you’ll know I recently received a copy of Luke Hines’ new book, Smart Carbs. I really like the book for the ingredients he uses, and the simple way he explains the science behind those ingredients and how they influence the body.

"The reason some ingredients are better for you than others is due to their chemical make-up and the way the body breaks them down and uses them."

If you want to lose weight, the simple answer is to consume less calories than you’re expending, and increase your level of physical activity to expend more calories....

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5 Ways to Make Sure Your Partner is Not Sabotaging You

We all know they mean well. They encourage you from the sidelines; proud of you for what you’re doing and what you’ve achieved so far. They may be sitting on the couch eating donuts and watching Netflix, but that’s okay; this is for you. And maybe your changes will lead to a desire in them to make some positive changes too.

I’ve seen it all too often. The person who finally, after years of physical and emotional pain, finally decides to do something about it and starts a new health kick — overhauling their diet and training every day. But then that loving partner, starting to miss “the good ol’ days”, but still wanting to look out for you, starts offering you one of those donuts, insists they’re not that bad for you in moderation, and in fact they’re good for you, or questions why you’re listening to all these strangers. What do you do? You haven’t felt this good about yourself for years.

"Often when you finally...
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How to Get Motivated for Exercise

We all know we should be exercising. But for many people, finding the motivation to exercise, and the ongoing motivation to make it a habit, is extremely difficult.

For a while now I’ve been paying attention to what the people who are successful do in their pursuit of health, and what the people who aren’t successful don’t do. And there is one major distinction.

That distinction is in how they start their journey. The ones who get off to a good start are far, far more likely to not only be successful, but to integrate exercise into their life long-term.

How to Get Motivated to Exercise

  1. Get enough pain. 
    We all move towards pleasure and away from pain. However, we will do much more to avoid pain than to gain pleasure. Therefore, most people start a new fitness regime when they’ve finally had enough of where they’re at, and motivated to do something about it.
  2. Do more of what you already do. 
    We all do something...
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The Best Breakfasts for Weight Loss

“Win the morning, seize the day” as the old saying goes. Starting your day well helps you to have a great day. And with food playing such a pivotal role in your energy and how you feel, your first meal of the day can set your day up for success, or plunge you into a downward spiral.

For the last 12 months, I haven’t been eating breakfast. I know. Sounds crazy, right?! Here’s an article about the best breakfasts and I’m starting by saying that I don’t eat breakfast. But breakfast is just that, “break—fast”, as in, breaking your fast. That doesn’t have to occur at 7am. It can happen at anytime. So regardless of what time you eat it, here are the best breakfasts for weight loss (and health in general).

The Best Breakfasts for Weight Loss

Omelette

Eggs are a good source of protein, which is used to build body tissue. But protein also helps to fill you up, reducing the desire to eat more. The best thing about an omelette though...

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5 Secrets to Fix Back Pain

One of the most common complaints I hear, and biggest challenges to health and wellness, is back pain. Back pain is pervasive in society today. But if you can fix it, you almost guarantee adhesion to your training program, and ultimately success in every desired outcome.

I would have to say that the number of people contacting me with back pain has risen dramatically in the last 12 months. Often they come saying they want weight loss, athletic performance or toning. However, this is quickly followed up with their challenges. And one of the most common challenges… back pain!

"But in my experience, most [back pain] can be fixed through proper and informed movement."

I’ve worked with a lot of people over the years with back pain. And having worked closely with physiotherapists and massage therapists, I’ve discovered there are many causes. But in my experience, most can be fixed through proper and informed movement.

5 Secrets to Fix Back Pain

  1. Stop...
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7 Things Your Personal Trainer Doesn't Tell You

Personal trainers are professionals in their field — in the field of health and fitness. And like any professional, when you spend enough time in the field, you see themes arise and learn the intricacies that go with being in the trenches day in and day out. Due to the nature of personal training, the relationship between trainer and client can become quite personal. But that doesn’t mean they’re going to tell you everything. Here’s what they won’t tell you.

When I first started, and even to this day to a certain extent, I was very hesitant to tell people anything that might make them feel bad. I wanted them to feel comfortable and good about themselves. Almost out of a personal need, I developed a very supportive coaching style. While this was fundamental in developing a reputation as a “good” coach, it sometimes came at the expense of getting consistent results.

"[Personal trainers] want to help you become a better version of who you...

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Know Someone With a Crazy Unhealthy Habit? 3 Ideas for Them

It’s okay not to be 100% healthy, 100% of the time. For most of us, some of the most enjoyable things in life are a little bit unhealthy. Take eating pizza and drinking beer while watching the footy, or sipping cocktails by the pool in Bali; some of the things we enjoy are a little bit unhealthy. But the unhealthy habits some people have are just down right crazy!

I’m not going to pretend I’m perfect. I myself have unhealthy habits, starting with dessert. When it comes to dessert, my favourites are ice cream, chocolate and chips. The trigger for me is the finishing of dinner. And that’s an important association to make — what triggers your behaviour. Whether your habit is what I would consider as quite normal, like mine, or just a tad crazy, like I’ll explain, recognising your trigger is all so important.

"This is all about putting the mindset shift ahead of the physical shift. And this is the way it should be."

I’m used to hearing of...

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Getting over those Excuses is the First Hurdle to Achieving Your Fitness Goals

By RhysWorks

Pioneering humanitarian Florence Nightingale once said, “I attribute my success to this: I never gave or took an excuse.” This statement, no less true today than it was in the 19th century, should remind everyone that if you want to succeed, excuses have no rational basis. Sure, we all make them, especially when it comes to working out. Although deep down we all know we’re supposed to exercise, it’s always easier to come up with a reason not to do it.

Why are there always seemingly insurmountable obstacles that keep getting in the way of our fitness goals? It’s true that for many people, life often gets in the way; work, eating, social commitments that we’d rather do, and other activities always take precedence. But the fact is that what most people just need is a paradigm shift in their thinking. What you think of as hindrances, you can turn into advantages. We tend to make excuses because most of the time we just don’t want to...

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Chocolate Hazelnut Bowl — start your day sweet and healthy!

This week I’m giving you a recipe from Mind Your Body. Despite what the name might suggest, the Chocolate Hazelnut Bowl recipe is full of super healthy ingredients — good for you in more than one way!

Of the 130+ recipes in the Mind Your Body academy, this is one of my favourites. It is super quick to make, really tasty, and best of all, very healthy! And some of the ingredients are considered superfoods, which means they contain high levels of much-needed vitamins and minerals, as well as antioxidants.

"Smoothie bowls can be quick and easy ways to get valuable nutrients into your body."

Click here for your FREE Chocolate Hazelnut Bowl recipe

The Chocolate Hazelnut Bowl Superfoods

  • Cacao [kuh-kah-oh]
    Cacao is a healthy choice when you want a chocolatey taste as it contains less than 15 calories (63 kilojoules) per tablespoon. It is also known to help lower blood pressure and improve blood flow to the heart and brain through the flavonoids it contains. Look for the...
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