8 REASONS YOUR DIET IS FAILING

8 REASONS YOUR DIET IS FAILING

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We live in a time where everyone seems to care how they look, which means weight loss comes to the forefront of A LOT of women’s mind. But yet so many are failing, why?

Starting Too Aggressively

Probably the most common mistake that people make in dieting is starting off too aggressively. 

It’s surprising how many people don’t realise that the reason diets work is a calorie deficient, and fad diets are normally an aggressive calorie deficient. Which makes sense, get more results fast! And those pushing these fad diets want that because it makes their product look better then someone else’s. But it’s the aggression that often leads to failure.

To sit in these aggressive deficients your diet is normally restrictive, leads to constant hunger, irritability, fatigue, brain fog, poor performance & poor sleep. This is often what leads to people quitting not long into their diet, especially when they start in the New Year, 85% of people who start a dieting resolution will quit by the end of Jan.

But along with the feeling of failure it will stall your metabolism faster than if you had been smarter about your deficient.

Failing to Plan

Just as with anything in life, you need to have a game plan in place to be successful. This goes for everyone, I sound like a broken record to my new girls that they need to preplan their diary at least a day in advance to be successful, even I HAVE TO plan my diary in advance and I have been doing this for years.

When you have a plan you know what you are eating for the day, so when your break comes or the hunger pangs you have something prepared or know what it is you need to put together.

Your not letting your hungry self make food decisions, trust me she doesn’t have your best interest at heart, she has chocolate at heart.

Expecting Linear Results

Expecting every week to come with drastic drops is unrealistic, especially as a woman! As a woman we go through monthly hormonal fluctuations that effect the way the body holds water, goes to the toilet, how active we are and that all effects your results. If you step back and look at a monthly result you will notice more down treading results than you would by comparing the day to day or week to week.

Being Too Focused on the Scale

The scales don’t measure everything (including those ones that tell you they do, they don’t), your scales don’t know the different between, fat, muscle or water and those things are effected by training, food choices & your hormones. You need to be doing measurements on the same markers each week and taking progress pictures, especially if you are new to training. Newbie gains are real and if you start training and eating right the scales may not move but your body recomp will change, your shape will change, your body will be firmer & your clothes will fit better, all while the scales continue to stand still, take my 6 year progress for instants, the below pics are 6 years apart, and are the exact some weight but completely different body composition.

I’m not done either, stay tuned with my progress on my YouTube channel 

Too Much Restriction

Too many of you are looking at your diet as a short term task, so you can cut certain foods. But your diet should be looked at as long term. If you want to eat those foods in your future you need to know what those foods in moderation looks like, especially with all your other foods around them. It is about finding balance in all your foods, like the 80/20 we follow at #TEAMSMART, 20% fun 80% wholesome. No foods are hindering your weight loss, calorie surplus is hindering your weight loss.

Exercising Too Much

Most people understand the calories in – calories out concept, which leads to a lot of people going in hard with both, calorie deficient and heaps of extra activity. But for most that not sustainable to be walking everyday and hitting the gym, 6 times per week. Again if you can’t see yourself doing the exact same thing in 12months it wont be maintainable for you and neither will the results.

Your body also needs time to recover, especially if muscle building is your goal. All my girls in maintenance or surplus phases work down to only training 3 times per week, they give every session they’re all and need the 4 rest days per week to recover.

Relying On Supplements

FAT BURNERS DO NOT BURN YOUR FAT! Sorry to every person who has spent a small fortune on fat burners in their life time, but they aren’t going to work if you are not. Fat burners will increase your thermogenic effect (which is how we burn fat) but they are not going to burn fat if you continue to be a couch potato eating chips. 

Use them as a pre-workout to increase you temp while training to have your body in a slightly higher fat burning state, and boost your energy to get through your workout. 

No Exit Strategy

What’s an exit strategy? It’s what you plan on doing after you reach your goal. When we diet we slow our metabolic rate and instinctively drop out TDEE, we can’t change these things they are part of our evolution to survival. Your plan should include time to reverse back to maintenance so that your metabolism & TDEE lift back up but also balance your hormones that effect your weight loss and are effected during weight loss. I find this so important that I now give out a Reverse Diet strategy to anyone that doesn’t finish the process while being coached by me.

Final note

If you want your results to be long term you need to make changes that are suitable long term. And you have to make changes! You can’t continue to view your health & fitness as a short term thing, it’s life long. If you want to look good and feel good always you need to change, you can’t go in doing the same thing over and over again if it’s not working. If you don’t know what you are doing with your health & fitness goals that is when you need to find a coach to guide you through the process.

R.x

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Declutter for Motivation

Declutter for Motivation

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FIND YOUR MO

You started Jan highly motivated, ready to take on the world, but now the end of the month has come and you’re feeling a little less motivated. 

Stop and take a little look around yourself. Doesn’t matter where you are, lounge, bedroom, work, kitchen. Is the space started to get a little cluttered?

Nothing make your mind feel clearer then a clear space. Which means if the space you are looking at everyday all day is cluttered you’re going to start feeling as bogged down as that area is. 

It’s incredibly satisfying to see your desk go from coffee cup storage to being a fresh open space. And there is nothing more motivating then ticking something off your to do list.

I have a bad habit of staying at my desk all day, which means I am eating and drinking there and the poor thing ends up looking a little something like this if I’m not careful:

I honestly feel like my brain just stops working when it gets that way, especially if I let it happen at the end of my cycle when low estrogen levels leave you a little unmotivated anyway!

By just stopping for 5-10mins to take some dishes to the dishwasher, cans to the recycling, throw some paper out, do some filling I actually feel ready to go.

Try it, look around yourself and see what is looking cluttered and cramped, organise/clean that shit and feel the benefits in the other areas of life.

Health & Fitness isn’t just in the kitchen & gym.

R.x

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SUGAR VS SUGAR

SUGAR VS SUGAR

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Sugar vs Sugar

Sugar from whole foods compared to actual sugar, whats the difference?

LEFT WHOLE FOOD SUGAR

Sugar from real food like fruits contain natural sugars, an abundance of vitamins, minerals, fibre & antioxidants. Fibre normally comes with eating this type of sugar, making the absorption rate slower meaning you don’t get blood sugar spikes & drops which lead to more sweet cravings. They are also more voluminous to caloric value, meaning you feel fuller for longer.

RIGHT REFINED SUGAR 

Have little to no nutrients, lack fibre which means it is absorbed quickly which causes blood sugar spikes leading to hunger/cravings sooner. But also replenishes muscle glycogen stores faster. They are calorie dense for their volume, leaving you less satisfied. But they also taste freaking good. 

There is no ‘good’ or ‘bad’ sugar, they are just different. Sugar isn’t making you fat, calorie surplus is making you fat. Start enjoying in moderation instead of labelling good & bad. 

R.x

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The Benefits of Daily Weighing

The Benefits of Daily Weighing

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Why the change?

Once upon a time I would never have stepped on the scales on a daily basis, my relationship with them and myself just wasn’t there. But as you may have noticed in my latest Youtube series I am now a daily weighing convert, and here is why.

In my 2019 off season I started daily weigh-in just because it got me curious, and what I found was fascinating to me.
Each day there was fluctuations, some where massive, up & down! But what I liked most was that once I averaged out the week the weekly averages reflected the results I was chasing, wether is be gains or losses. 

Below are a few screenshot of my weekly recordings during my current weight loss phase:

The results

Now most of you get on the scales once a week, which is a great thing if your relationship with the scales isn’t there, but you need to get it there! 

Because as you can see the weeks have so many variant weights in them from day to day, but the average is consistently down, and my macros didn’t change in this time. 

But if you get on the scales once a week how do you know you aren’t getting on a low day one week and a high one the next but if you had weighed every single day you would of had consistent drops.

why though?

Our weight, especially as women fluctuates regularly! For women our Estrogen, testosterone & progesterone change daily through our cycles to make us ovulate & menstruate. And that changes how we hold water. 
But it’s not just our hormones making us fluctuate, sodium, water, alcohol & carb intake can effect how our body holds water. If you have had a late meal, not been to the bathroom, how strenuous your  previous workout was, all effect the number on the scales.

what's my advice?

I suggest going with daily averages, I have been slowly converting any of my #TEAMSMART girls who are ready or not in some cases, over to daily weighing and all of them are converts. I’ve a download at the bottom of this blog that is a average weight calculator ready for you to just add your daily weights in, download it and use it!

So before you head off on your weight loss journey in 2020, make sure you have all the information, get yourself ready for the ups and downs so that you don’t join the 75% of people who quit before the end of January.

 

R.x

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Going Inward – Finding Your Zen To De-Stress

Going Inward – Finding Your Zen To De-Stress

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My sister was reading over some content I had created for my Online #TEAMSMART girls this week and she said at the end; ‘I forgot you do all that meditation stuff cause you start you fitness journey with yoga.’ I laughed, I laughed at the ‘stuff’ referral and that she assumed I had just stopped meditating cause my yoga practice had stopped. I actually started my journey with meditation, it lead to the yoga teacher training. 

10years ago I was in a bad place with; work, money, loosing friends that I thought where close to me, and thats when I found meditation. When I first started I would follow a 5min guided meditation app 3 times a week, I soon increased it to 10mins, then 15mins and then to everyday, I now either sit in silence or listen to a chant for 10mins 3-4times per week.

I too this day, honestly put meditation down as the reason I got the strength to get out of that dark place. In those minutes ea. day I had a chance to breath, clear my head of the workplace bullying, growing debit and the fact some of my friends stopped message back much less asked if I was ok, I was allowed to forget everything, and just breath, connect with how I really felt and then the old me started to shine threw. I got myself out of my hole, got my shit together applied for every job possible, told everyone I spoke to I was looking for a job, any job! And then the job come knocking, walked into the office of my then job and said ‘I’m leaving, here’s my 2 weeks notice and if I so much as hear a nasty word or see one look or snicker in the next 2 weeks I’m walking out the door.’ It was the businesses busiest 2 weeks of the year but Rowena was back, the REAL Rowena, the real Rowena had a set up balls but also had integrity hence why I gave 2 weeks notice instead of just walking out.

 

I think meditation is under appreciated by so many and shrugged off as a Yogi practice, but it is something I think would benefit everybody.

HERE ARE MY TIPS TO MEDITATION:

Use an App

Personally I can’t handle guided apps anymore, I find they interrupt me as I’m hitting my zen (that moment you connect and feel your internal sway, you honestly feel like your rocking), I prefer silence or a chant so I can feel the vibrations, even if I don’t chant with it. But for a beginner guided apps are great! Use the app to help you get into the routine of breathing and bringing your focus back to your breathing.

The apps I used to use are no longer in the store, but I suggest searching ‘yoga meditation’ in the store so you get something that is more targeted at going inwards. You could try the Headspace app, but I’m not a fan, tried it but just didn’t do for me. 

My Favourite chant is the Gayatri Mantra, there is so many versions of it on music apps so find the one you like the best!

Being present

The term “being present” is thrown around a lot these days. But I think it is about letting go of whatever else is going on in your life and focusing on the here and now. A physical practice that requires focus can give your frantic mind a break. This might just let the real you shine through.

There are many ways to turn inward. But for me it was about connecting with my body, being still and silent, undisturbed to connect with myself.

Pratyahara

Pratyahara is the fifth of the eight limbs of Ashtanga yoga. (my 2nd yoga education was in Ashtanga, try it it’s tough!) Nischala Joy Devi describes it as “Encouraging the senses to draw inward.” 

By eliminating distractions, you begin to see that everything you need is within you. That you already have the capacity for happiness, fulfilment and greatness. You just need to uncover it.

Something very important for you to remember when you start meditating is that it won’t be perfect from your first session, your mind will wonder and you will be all over the place, just continue practicing and you will find your zen.

 

NOT KEEN ON MEDITATION, HERE’S SOME OTHER TIPS FOR TURNING INWARD IN EVERYDAY LIFE: 

1. Take time each day to be quiet.
This could be a short, uncomplicated five-minute mediation. Or maybe find a sunny spot outside to sit and absorb the sun.

2. Practice forward folds.

  

LAYING KING PIGEON                            SHOELACE                         STANDING FORWARD BEND

Above are my favourites. It is more calming to get your forehead to connect to something so if you can’t get your forehead to touch in one of the above poses place something between the floor and your forehead or hold your elbows in the forward bend so your forehead connects with your arms.

3. Do one thing at a time.

Multi-tasking is lyfe, I get it, it’s the only way everything gets done in my day running my 2 businesses and running a house hold. But each day pick one thing to solely focus on, for example prepare dinner without talking on the phone, check-in emails, or doing the dishes. (options are endless)

4. Do Yin yoga.

Yin Yoga is my favourite yoga! The best book I’ve found to date is: Yin Yoga: An Individualized Approach to Balance, Health, and Whole Self Well

(I am not affiliate with this author in anyway just a book I loved)

 

So you don’t need to meditate to turn inwards and connect with the real you, there is many ways you can do it, you just have to stop and give it a go.

R.x

 

P.s. Team Smart girls get ready for the Guided Meditation section of the new website, it’s going to be AMAZING!

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Post Competition Prep Rebound

Post Competition Prep Rebound

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You killed your competition prep for 12, 16, 20 weeks, how ever many weeks it took you to get into the best shape of your life. You graced that stage like it was yours and if you’re really lucky you bought home some hardware.

The Aftermath 

But now that day is over, fake tan & makeup washed down the drain and the glitz and the glamour a close memory. But so is you goal, and your drive. Knowing you where getting on stage in a number of weeks kept you compliant no matter how hard things got, you knew you just had to get to a certain date and you were good, you could push through to that. What ever it takes.

The thing is you’re now at a body fat % you can’t stay at, but also a restrictive calorie goal that isn’t sustainable. 

Time for the Blow Out

Post comp everyone lets their hair down for a treat meal, and the more often you compete the better you get post comp but, a lot of first timers go weeks having these treat meals. Every meal, every bite is a treat meal and as everyday goes by you start to see your reflection back and that girl is looking far from the Bikini or Fitness competitor she was 7-14days ago, she’s super puffy and the scales are saying a similar thing to your reflection.

The Negative Cycle

In a panic you try to go back to macros that where from Peak Week or ever 2 weeks out from Comp but you just can’t stay compliant. Why can’t you stick to these numbers, you did it before! It’s because as I said before you goal is gone. By rights your coach should of given you exit macros to get you back to your new maintenance ASAP! If they didn’t…never use that coach again. For me I always get my girls to stay on my regular coaching for at least 4 weeks post comp, its enough time for a quick reverse but also enough time to have someone around to make sure you stay on the straight an narrow in this difficult time known as your Reverse Diet.

Lack of Support

I’ve experienced post comp prep blowouts where I gained 10kg in 5months, this was the only time I didn’t coach myself, I had used a coach and his only follow up support/coaching post show, was ‘don’t eat like shit’. I in turn binged in secret for those 5months, it was only when the scales hit that 10kg up weight that I got my shit together, had a mirror chat (you know when you speak to yourself in the mirror), I coached myself, created a game plan like I was a client of my own, I stopped caring about the weight gain and just got back on track, then I got control of the weight once more. 

              

2017 Post Comp Blow Out +10kg 5months      2018 Post Comp Reverse +10kg 12months

The Physic Post Show

The cruel reality for any Bikini or Fitness Competitor post show is that they watch their shreds disappear. Your mind will play tricks on you saying you’re looking chunky & chubby. But in truth you actually look great, still a lot leaner than what a majority of the population can maintain, it just feels that way because you know what you have looked like. This makes it important to have a supportive coach to reach out to to help you will your mindset post show and remind you that you look amazing!

Importance of your Reverse Diet

A Reverse Diet is a vital time post show, you want to take your time and do it right with as little blowouts as possible so that you can build back up your metabolic rate gradually, which will ultimately lead to you maintaining a leaner physic between shows, but also being able to eat more next time your cutting, when done right. You’re also in a state where massive blow outs will lead to massive fat gains because your metabolic rate is in a lowered state. 

Turning Back Time

For most the blow outs come from the restriction of a meal plan, this is part of why I don’t meal plan, I macro coach, it means you have a more flexible Competition Prep which means you haven’t missed out on every single one of your favourite foods for months on end, which makes them less tempting to go crazy on post show. I know for you if you have just come out of a comp prep that was a strict & restrictive meal plan for 12 weeks, your probably thinking what can I do about it now! But it’s what you can do right now and for next time. If you are thinking of competing again, look for another coach who does macro coaching so that you can have a more flexible lifestyle for the majority of your prep. But even reach out to them now, get started with them now for your reverse and also to help you get back on track if you are currently struggling with a post comp blow out. 

End Point

You can get control of what currently feels like an endless spiral. Just reach out to a coach, even if its the one you worked with for your competition prep (if they do between show coaching) and get someone to bring back your accountability but also your compliance while helping you reverse to maintenance. You’re only human, we all make mistakes.

R.x

 

Wanting to compete with #TEAMSMART ? Contact me today about starting your off season or competition prep: [email protected] 

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Stop Chasing The Quick Fix

Stop Chasing The Quick Fix

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Everyone is chasing the instant fix.

The instant fix is what’s fukd you up, so let’s stop chasing it.

Focusing on the long term goal, and get a little uncomfortable in the now.
I feel like I have a weekly conversation with different girls that goes a little like this:

Me: ‘I want you to reverse diet for a couple of weeks and spend some time at maintenance’
Client: ‘I don’t want to gain weight though’

What woman need to understand that by reverse dieting it gets you out of the shitty place you end up in from dieting, staying in a calorie deficient leads to your weight-loss stalling and you needing to eat less and less. Which creates restriction and begins to damage your food relationship.
By reverse dieting yes you may gain 1-2kg, but right now your losing nothing and it will stay that way.

Then after a couple of months at maintenance & building calories you can start cutting again and be more successful at your weight-loss goal.
If you continue to restrict food and increase cardio in an effort to loose weight as your metabolic adaption sets in you will lead to binging behavior and go backwards in your goal, you will always reach a point where it’s to much and unmaintainable.
Anyone that has let me reverse diet them and spend time with very little happening results wise come back like wild fire and finally start to get the results they where chasing! Those who don’t stay in the same vicious cycle and end up giving up.
Stop being afraid of not loosing weight so you can finally start to loose some.

R.x

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Why Does Your Health & Fitness Need A Community?

Why Does Your Health & Fitness Need A Community?

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A lot of girls start their health & fitness journey, and even if its the right one they give up because they don’t have a support network around them. Does that mean its your friends & family are at fault for your failed health & fitness attempts or is it yours for not changing friends?

The answer is neither. There is actually no reason to expect your family & friends to be right behind you rooting for your health & fitness goal, what is acceptable is to join a community so that you have a group of like minded women around you that you can chat to, bounce ideas & learn from. Its about broadening your friendship group to suit you as you change. Don’t get me wrong some friends and in some case family will filter out of your life but they don’t have to. Take me for instance I’m still friends with my main friends from my party girl days! They don’t compete, they don’t track but they are still my friends and I love them as much as I did back then.

If you’re reading this and thinking why wouldn’t your friends & family support you? Because they will often be your resistance to you changing. No one likes change and a lot of people don’t want one of the favourite people to change because what if they don’t like the person they change into? So they resist it, its human nature, it’s survival, they aren’t doing it to be spiteful to you a lot don’t even realise they are behaving in a negative or unsupportive way towards you new found lifestyle. Sometimes they are entitled to be resistance because this might be your 10th attempt at changing your lifestyle and those other 9 times you where going to be a brand new person and you weren’t, so sometimes it does just come back on us for some of their resistance.

But back to finding that community. The reason for finding a community is so that you have people you can talk to about your health & fitness journey with, because you will get resistance more from friends & family if you crap on about your macros or gym lifts to them all the time, so find a group of people who love talking about the same stuff as you!?

How do you find your community? There is the option of joining private studio fitness groups, they are normally smaller and more intimate so you have the chance to chat to the other girls before/after class and create a bond. Or there is online communities like my Team Smart girls have. I add them all to a Facebook support group they can post within that group but they also start to find each other through their own social medias because of that group, which allows them to connect and chat as they please.?

Finding the right group is important too, not every community/group is for everyone which is ok. So do your research, stalk some of their members on social media (you know you do it) and ask them how they feel about the community they are apart of. But the other important thing is actually take advantage of the community you have joined, if you sit back behind your keyboard and watch everyone else post, never post yourself, never reach out, if you don’t interact your wont get the reward back either.

Go, go find that support group or team you are meant to be a part of and be active and a part of that group. I know I am so proud of the support my girls have for each other, the are supportive, of each others goals, they are there to help when someone is struggling and there to cheer when one of them reaches a goal. A good community makes you feel even more motivated too keep reaching for your goal.

R.x

Want to join a community like my amazing, strong group of girls? Head over to my store and sign up now.

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The Brutal Reality Of Fitness

The Brutal Reality Of Fitness

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The fitness industry is brutal, it couldn’t be any further from a woman’s friend if it tried. I have women contact me weekly getting no where with their hard work, starving, miserable, tired, overtrained, the list goes on. Why do they feel that way? Because the fitness industry pushes it upon them.

As woman the idea of being ‘skinny’ is put in front of us right from the start, the idea of ‘good’ & ‘bad’ foods are advertised to us everywhere, and the worst part is that the worst offenders for this are ‘health & fitness’ magazines. They need money to get printed so they take it from anyone ‘health & fitness’ related. Normally some greasy business man who is playing on the low self esteem most women have, pushing the ultimate diet or fitness equipment to make their dreams come true. The product being pushed to woman isn’t encouraging them to be the best version of themselves, it’s telling them what the best version is, and that they should become that. And of course when she can’t hold true to the shakes or the ‘miracle’ machines diet because it has them so drastically depleted & deprived they feel like you have failed. Then when a woman don’t get the lasting results their self esteem falls further then it was before because clearly she is not worthy of that bikini body because she just can’t take the steps to get there.

This emotional rollercoaster for most woman has been going on for years, decades, it takes months even years for me as a coach to undo the damage of what women believe they need to do to be worthy. But the number on the scales doesn’t mark our self worth.

I spend most of my time teaching woman that balance is key, lift some things, minimal cardio, lots of food and include the good stuff like chocolate, and it doesn’t even have to be dark!

I spend my time teaching them to go against the grain of what they have been told is right.

I spend my time teaching them how to overcome the mental & emotional demons that have been created.

I spend my time teaching them that there is no top 10 foods to weight loss.

The problem is woman a sold quick fixes every single day. Some will reach their goal while using the quick fix but 95% don’t maintain it. This is the problem with a quick fix, they are not designed to teach anything. It doesn’t educate about the foods we put it the our mouths or a maintainable exercise regime or how to care and respect the female body in its day to day functions. That’s not what a quick fix is about. A quick fix is about Mr. Greasy Business man that I mentioned earlier making a quick buck off a woman’s insecurities. Selling a 6 pack in just 6 weeks that either won’t come or won’t last and they don’t care, sales people don’t care if your an emotional wreck because the weight you lost drinking shakes has pilled back on, that just means you will buy the next con that they come up with because you still vulnerable.

The biggest hurdle for a woman in our current society is she to actually learn to love herself and respect her body. It’s the first step to being truly happy. We are all different and all beautiful. Every woman has a completely different bikini body to the next. A true bikini body is finding the confidence in your own skin before your reach your ‘dream body.’

R.x

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Tips to Reduce Your Stress Levels

Tips to Reduce Your Stress Levels

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Life is so fast paced these days that most of us find that we are stressed at least at some point in the week.

But stress not only takes away from the enjoyment of life, it can hinder your results.

MY 3 TOP TIPS TO REDUCE STRESS

JOURNAL

Our brains amongst other organs, is one of the hardest working organs we have. Because it works so hard, we are constantly thinking even if we don’t realise it. Some of our thoughts can actually build more anxiety and stress subliminally. In the back of our minds, we may be dwelling on a past argument we’ve had with a friend, or our next career move. 

Journalling is a way to get your thoughts out of your head and into perspective. Use a note pad, a specific journal or download one of the awesome journalling apps like Day One.

If you’re unsure what to write these prompts might help you get started:

What are the current thoughts & feeling in your head?

What do you need more of in life?

What things set your soul on fire?

What holds you back?

What achievements has the day bought? 

What plans do you have for the week?

What are some limiting beliefs you have that’s holding you back from your best life?

Of course you can write just about anything that’s been bothering. Our goal is to destress and let go of the anxiety that’s been built up in your head.

DECLUTTER

Our space, is usually a reflection of our mind and lifestyle in some manner. If you are living in a cluttered space or working in a congested environment stress may be knocking at your door. We may not realise it but giving your space a good clean can alleviate some of the worry you may be experiencing. 

I know, it may sound a bit crazy, but trust me!

“A clean space, brings a happy face!”

By removing the clutter you’re remove the distraction and it will only take you 5mins to get your areas feeling less cluttered, and if you create a system it will stay that way.

DO SOMETHING FOR YOU

Just stop for a moment, take a deep breath and do something small for yourself for just 5-10mins. Maybe it’s enjoying your coffee without reading emails, meditating, a walk around the block, cuddle your pet or just sit in some silence for 5, anything to clear your mind & reset. 

As you can see all the above tips would only take 5-10mins out of your day, so give them 1 or all a go next time you’re feeling stressed and see how your mood changes.

R.x

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