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How to Get Back on Track with Your New Years Resolutions

It’s that time of year when, despite the best of intentions and steely grit to get fit again, you start to feel yourself slipping. The 5-mornings-a-week exercise regime and Sunday arvo food prepping are becoming increasingly difficult to maintain, and life is getting so busy… oh so busy. Here’s how to stop the slide and get back on track.

First of all, don’t ever think you are a failure or that you are failing. Making changes to your life are difficult for anybody. We love to stick with the norm — with what we are used to. It’s an evolutionary trait and it’s designed to protect us. So take it as a good thing.

“If you’re feeling yourself slip back into old habits; like old priorities are taking precedence, you might be self-sabotaging yourself.”


If you’re finding yourself sliding; like old demands are taking back priority, and you just can’t find time for your new and improved self, reconnect with why you...

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Spider Milk: A New Super Milk

When you think of spiders, you probably don’t think of milk. But it turns out that some of these tiny little 8-legged arachnids are full of some pretty good stuff.

When I first came across the concept of spider milk, I wondered if there was some new alternative to almond milk on the market. Turns out there’s not. However, there is one species of spider producing some pretty potent nourishment for their young.

"I believe we can learn from other animals, even if just to reinforce the basics."

This species is the Toxeus Magnus found in South-East Asia, and their young grow exceptionally fast. They reach almost half adult size in their first 20 days of life. So researchers set out to discover how they achieved this.

Scientists from the Chinese Academy of Science put mother Toxeus Magnus’ under the microscope and gently squeezed their abdomen. They found they excreted a creamy white fluid similar to human milk.

Upon testing this milk, scientists discovered it contains...

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How to Return to (or Start) Running

Running is one of the best forms of exercise. So why don’t more people do it? Many people say they don’t like running and I believe this is because they simply don’t know “how to run”. So let me show you how.

I’ve been a runner for a long time. I love running. I got into running when I was 13 to lose some weight. It was right around the time I started high school and appearance all of a sudden became very important.

 

"Running is one of the greatest forms of exercise you can do. And it’s relatively cheap — all you need are a decent pair of runners."

Running is great because it is relatively cheap to do. All you need is a pair of runners. I’ve always preferred the isolation of the activity — to be by myself, with my thoughts; almost as if it’s a type of meditation. But running can also be very social.

I started because we lived right next to an oval. It was easy for me to walk out the back gate and run some...

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eMeditation: The Surprising New Type of Meditation

Meditation has been around for thousands of years and there are many different types of meditation. From mindfulness meditation to progressive muscle relaxation, to zen meditation and transcendental meditation. Now, there may be a new type of meditation on the horizon - eMeditation.

Neuroscientist Dr. Bashar Badran, from the Medical University of South Carolina, and his colleagues, have been using a brain stimulation technique called transcranial direct current stimulation (tDCS) to send a small electrical current across the brain. This procedure involves placing one electrode on the bone above the eye and another over the frontal area of the brain (known as the dorsolateral prefrontal cortex).

"...before you rush out and purchase a head-band infused with electrodes to wrap around your head during your next meditation session... there are a few points to be aware of."

The electrical signal acts to “switch off” the groups of neural cells responsible for...

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The Discipline Conundrum: When to Exert Self-Control and When to Cut Yourself Some Slack

The ability to exert self-control is considered a fundamental trait of people who are successful. It has been a long held view since Walter Mischel’s marshmallow experiments of the 1960s that people who can exercise self-control at will must possess some kind of super-power.

Self-control, or discipline as it is more commonly referred to by people who sense they lack it, is a learned skill. Like a muscle, self-control can be developed to essentially unlimited levels. But is a strong ability to exert self-control a good thing? New research suggests not.

"Developing your discipline muscle and practicing self-control is important. We should all do it. But we also need to know when to give it a rest and cut yourself some slack."

The Marshmallow Experiment

Most of our current understanding of self-control comes from the work of Walter Mischel’s marshmallow experiments of the 1960’s. I learnt about these experiments when I was studying psychology at university and, with...

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Foods That Keep You Fuller For Longer

Finding foods that actually fill you up, give you energy, and most importantly, taste good, is essential when starting your path to ultimate health.

I clearly remember a time when my stomach would be in painful knots if I didn’t eat by mid-morning. Even if I did eat, I’d still be hungry by morning tea, I couldn’t wait for lunch, I was starving by mid-afternoon and I’d be ready to eat a horse and chase the rider by dinner.

"To feel fuller for longer, drink water and look for foods containing protein, fat and fibre."

The foods you eat are essential to your success at achieving ultimate health. Foods that contain protein, fat and fibre are harder for our bodies to break down, and hence, help to keep you fuller for longer.

  • Protein takes more energy for you to digest and activates satiety hormones.
  • When fat enters the small intestine it slows digestion.
  • Soluble fibre found in fruits, vegetables and legumes expand in your stomach, slowing the rate of gastric...
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Process-Based vs. Results-Based Goal Setting: Which is Better and Why?

While out for a run recently, I realised I’ve been going about goal setting all wrong. Like many, I’d set goals like “lose x number of kilos in x amount of time”, or “run x distance in x amount of time”. It was all about the result.

As many of us do, I over-indulged over the Christmas break and wanted to lose a few kilos and get back to the healthier-version of myself I’ve become quite fond of. One of my preferred types of exercise is running, so I downloaded the Nike Run Club app and signed up for the 60k challenge — to run 60km in the next month. Unwittingly, I’d changed the way I would set goals forever.

"Don’t focus on the scoreboard, focus on the process."

Goal setting isn’t so much about achieving the target as it is about moving towards being the person you want to be, and living the life you want to live. Whether you achieve the target or not really is irrelevant. The target merely gives you direction.

I...

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How to Make 2019 Your Best Year EVER

And so it begins … again! Another year rolls around and we start it full of hope, anticipation and a steely desire to ensure that it’s not like the last. “This one’s going to be better. This one’s going to be the best. This is my year!” But how do we make 2019 our best year ever?

For the past five or so years, I’ve been making incremental changes to my life. It all started with a plan. I got clear on what I want and I started moving towards that. It’s been slow. So slow that if I don’t look up and smell the roses, I might not recognise how much it’s improved. But it certainly has improved. As I learn from each year and take deliberate action, each year becomes better than the last.

Self-improvement is not a choice, it’s a necessity.

Failing to take deliberate action and improve upon your life every year is like never doing any maintenance. Whether it’s a garden, a house, a car, or a yacht, if you don’t...

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The Benefits of Dividing Your Life into Seasons

With the year just starting, now is a great time to start thinking about planning out your year. One of the best ways to start when it comes to planning your year is to break it up into seasons. You can break your year up in many ways. My favourite, from years of trailing and tweaking, is to break it up into quarters.

I actually came across the concept of dividing my year up into seasons from Lewis Howes’ podcast a few years ago. At the time I had just burned out from trying to do too much and had just started working for myself as a way to gain some much-needed balance.

"The Earth’s weather pattern is divided up into seasons. This allows for life to flourish. If it’s good enough for the Earth, it’s good enough for me."

The idea of breaking your year up into quarters works well because it replicates much of the populated world’s natural weather cycle of four seasons — Summer, Autumn, Winter and Spring. Essentially, it gives you...

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How to be Healthy on Christmas Day

Merry Christmas With the year coming to an end, a new one about to begin, and the traditional celebration that is Christmas, this time of year can quickly and easily blow out into an overconsumption of food, drink and an expanding waist line.

Christmas is easily my favourite time of the year. From the last week of November when the first Christmas craft fairs start, until new years day, I absolutely love this time of year! Personally, I give myself the 2-week festive season to eat and drink (almost) anything that I like.

"I believe indulging in your favourite food and drink every now and then is good for your soul."

The festive season, and Christmas Day in particular, can be a difficult time to navigate if you are trying to be healthy. My belief is that healthy living should fit into your life, not the other way around.

When you “try” to be healthy, it makes it really difficult to stick to. You’re constantly flexing your discipline muscle and burning off your...

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