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What is Soul Food?

We all have our own soul foods. No, not food that we get from the deep south of the United States. The food that we eat for our soul. The foods that we absolutely love. Our comfort foods. But comfort foods that aren’t just good for our taste buds, but that are good for our mind and body too!

"Regardless of what type of foods you like, or the way you eat, we all have our own comfort foods."

Everyone has their own definition of what a comfort food is. That’s because our taste buds are as unique as we are individuals. We’ve become accustomed to certain foods and flavours. And what we consider to taste good or bad can change based on the foods we eat. It really takes very little time to change your taste buds. As little as three days in fact.

Regardless of what type of foods you like, or the way you eat, we all have our own comfort foods. And in most cases, those comfort foods are probably less-than-ideal when it comes to fuelling your body with the good stuff. So...

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7 Scientifically Proven Benefits of Yoga

Yoga has been around for over 5,000 years. It is a physical, mental and spiritual practice that originated in ancient India. Yoga made its way to the Western world in the late 1800’s but it wasn’t until the 1980’s that it really became popular.

Yoga initially became popular in Western society for its system of movement, and deep meditative and spiritual core. Westerners also started seeing for themselves, just how beneficial yoga could be for their health. Just ask any “yogi”.

"...yoga isn’t limited to the body when it comes to flexibility."

As yoga has continued to grow, and the claims for its benefits widen, Western science has been asking why. There are a plethora of studies in peer-reviewed journals that exist now, demonstrating the proven benefits of yoga. Here are just some of the thousands of articles for the most common benefits.

7 Scientifically Proven Benefits of Yoga

  1. Reduces stress
    A study from the Journal of Affective Disorders...
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How to Eliminate Tightness and Pain in Your Upper Back

One in six Australians experience back pain each year. Back pain is the result of the way the bones, discs, muscles, tendons and ligaments interact. The most basic lesson I’ve learned over all my years in health and fitness is that the body LOVES to move. And when it comes to the back, it’s become obvious to me that the back loves to rotate.

Rotation is one of the seven fundamental human movements, along with squatting, lunging, hinging, pushing, pulling and bracing. It’s a move that we don’t “strengthen”, like the others, but that we must “practice”.

"The main reason most people experience tightness and pain in their upper back is due to how they spend most of their day — in a seated and static position."

The best solution for tightness and pain in your upper back is to get a new job. No, seriously. The main reason most people experience tightness and pain in their upper back is due to how they spend most of their...

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My Podcast Interview with Lise Kuecker!

Recently, I was interviewed by a good friend of mine, Lise Kuecker, for her podcast -- Ready. Aim. Empire! 

The episode just went up on her website and I couldn't wait to share it with you! 

Listen Here: 

EPISODE 254: FINDING YOUR FOCUS AND BUILDING SYSTEMS THAT SET YOU FREE WITH JACOB ANDREAE

I met Lise and her husband, Dan, while attending a workshop in Laguna Beach, California. Being so far from home and on my own, they took me under their wing and looked after me. And since then, Lise has been instrumental in my growth as a health and fitness professional. 

In this episode, you'll hear us catch up like old mates and share stories of the past few years. 

In this episode, you'll also learn:

  • How I got started on my journey in fitness and business, my transition out of a teaching career, and why it’s never too late to pursue a different passion
  • How and why I now use goal-based challenges to get results 
  • What I've learned...
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5 Benefits of a 5-Day Challenge

Imagine if you could wave a magical wand and wallah, you were living the life you’ve always dreamed of. That’s what challenges allow you to do. Challenges have become incredibly popular; particularly in the health and fitness industry, and particularly in Australia.

Challenges speak to peoples desire to challenge themselves. But more than that, their specific timeframe allows people to feel like there’s light at the end of the tunnel. And when it comes to motivation, that is an incredibly important distinction that needs to be made.

"5-day challenges are an amazing way to kickstart any new habit."

Motivation is one characteristic that many people feel as though they lack. And motivation to repeat a given behaviour develops as you experience pleasure from an experience. But if you’re not experiencing pleasure, or worse, you’re experiencing pain, of course you’re going to feel unmotivated. Challenges give you a system to experience pleasure. And...

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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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