Eating for Energy & MojoAwaken your Divine Feminine

Work smarter, not harder and see faster results!

What is your ‘WHY’?The Gratitude Challenge

March/April 2012www.habitsforwellbeing.com

GET YOUR FREE “WORK/LIFE BALANCE” STRATEGY SESSIONS NOW!...

EMPOWERING & INSPIRING WOMEN TO LEAD HAPPY AND HEALTHY LIVES EVERY DAY

Do any of these relate to you?

You know your happiness and health important, however there is too much to complete at work, the to-do list is not ending and no-one can complete the

job as good as you?

You are so busy looking after everyone else’s needs, and forgetting about your own.

You really want to make the world a better place and you will, if you just....

You are feeling tired, stressed or overwhelmed and are just too busy?

If any of these resonate with you - then you may like to keep reading.

Firstly - can I ask -

What is the world’s most precious ASSET?I will give you some clues - it is not able to be sold; you cannot change it; you cannot increase it, exchange it or replace it!

The Answer - TIME!

The interesting thing is we ALL have the same amount of time in our day, week, month and year. However one of the main differences between the people who are getting the results that they desire and the ones that are not, is how they are utilising their time. If I had a $ for every person that said to me since, “I’d love to have the health, happiness and success that you have Jane, but I just don’t have the time”.

Well what if you looked at YOUR life and your TIME differently? What if you looked at it as your MOST precious resource? Would you be spending it differently than you currently are?

To be honest with you, I asked myself these questions last year and my answer was YES and subsequently I made some big decisions and resigned from my job so I could do what I am doing now.

One of the quotes that has made a big impact on my life is “to know and not yet do, is to not yet know” Lao Tzu. I share this with you, because I know you know the theory of why your happiness and health is

important, however do you really know how to maximise your time and energy so you can awaken your potential and lead a happy and healthy life?

If not, then come and join us for the 3-part webinar series - “MAXIMISE YOUR TIME AND ENERGY TO AWAKEN YOUR POTENTIAL”.

What will you receive? You will receive -

• secret systems to focus your time and energy - including using your “I AM” statements so you can see if you are aligned with your dreams,

• a variety of strategies and tools - including one where you identify the activities you can do to get the best results! Hint - this is so simple - however many women just don’t take the time to work out what they are!

• a number of applications that can save you time and energy - including one that copies your business cards so you don’t have to enter them in to your contacts!

• simple ways to overcome procrastination,

• tips on a “low information diet” and ways to manage your e-mails,

• a list of resources that can save you time and energy (the ones that I use), and

• much, much more!

What are the details?As I know you are busy, these 3 webinars are going to be simple and straight to the point. They will happen on a Thursday night for 3 weeks beginning April 19, 2012 at 7.30pm. The investment will be $447 and places will be limited.

This is the FIRST time I have shared this information and am not sure if I will run them again. I am also hoping to have the webinars recorded so if you miss out then you can listen in your own time (as long as you have paid!

Please e-mail jane@habitsforwellbeing for registration details now.

“MAXIMISE YOUR TIME AND ENERGY TO Awaken Your Potential”

WEBINAR SERIES

WelcomeWelcome to the second issue of Habits for Wellbeing!

Thank you, thank you, thank you! I was humbled by the response and feedback from the launch of the Habits for Wellbeing magazine. I received a lot of feedback and we even have our first testimonial on the website. I am so grateful to each and every one of you. I have even had people come out of the woodwork wanting to write for the magazine (that I didnʼt know!). If you would like to share your thoughts on the magazine and are happy for it to go on the website - please let me know as I would love to add it to the testimonials!

So what is in this monthʼs edition? On the cover we have Emma Sutherland and Emma has just been announced as the Woolworthʼs nutritionist for their Baby and Toddler Club. Congratulations Emma! You can read Emmaʼs article on Eating for Energy and Mojo. This month we also have a new writer - Lisa Mills. Lisa is passionate about health and fitness and she writes about how to work smarter, not harder to see results faster for your fitness program. Kristine Fry is back and she has written an article on awakening your divine feminine. I have written an article on finding your ʻwhyʼ and also put out a ʻGratitude Challengeʼ to everyone. I would love to hear your results on the challenge, so be sure to let me know!

We have included some inspiring quotes and books under interesting reads.

As we are continually thinking of ways to improve the magazine, please let me know your thoughts. I would love to hear them and remember all feedback is greatly appreciated!

Enjoy the magazine and continue to look after your health and do the things you love!

Jane xx

“WORK/LIFE BALANCE” STRATEGY SESSIONS

JOIN ME ONLINE FOR YOUR FREE

“WORK/LIFE BALANCE” STRATEGY SESSIONS!

Are you confused?Are you stressed?

Are you struggling with your time?

Well why not join me for your FREE “Work/Life Balance” Strategy

Sessions!

In these sessions we will discuss: * 2 strategies to explore your work/

life balance* ways to identify your values in life* getting clarity on your life* 4 of the main thoughts that can

turn up in life and some ways to respond to them

* finding “your why” and how knowing this can also help you overcome challenges

* a process to help you lead your life from the “end result”

* a variety of resources, and* much, much more...

Click on the Habits for Wellbeing website to download your free

sessions NOWwww.habitsforwellbeing.com

WHAT IS YOUR WHY?BY JANE TAYLOR

One of the things that I have been asked a bit is why I do what I do? Well to be honest there used to be so many layers to that question for me as I was quite confused about why I did what I did. I knew I deeply cared about people; I treasured my relationships; I knew that everyone was more than they think; I wanted to make a difference etc.and the list can go on. Do you have an similarities?

One thing that I wasn’t so clear about (until recently) was that I often (actually more often than not) cared about other people’s wellbeing more than my own. Two examples of this include - I would be the one saying ‘yes’ to opportunities even though it meant missing out on important activities (like doing something for my own wellbeing) and I would also try to ‘get everything right’ the first time (which also blocked me from trying new things and realising the journey is more important than the destination). And actually one more - I had a pattern playing over and over that I was not “good enough” - yes some of you may be surprised by this, however it is totally true! I could also go on about some of my other limiting beliefs, however I won’t! Can you relate to this?

The good news is that I no longer have these patterns running in me. Now I care about my wellbeing as much as everyone else’s, I can say “no’ just as easily as I can say ‘yes’ and in my heart I know I who I really am! And the funny thing is, that is what I have been asked to do now - empower and inspire women to lead happy and healthy lives. I really do think it is ironic that we have to go through our own journey and then get asked to support and empower other people to do the same. So why do I tell you this?

Because one of the things that helped me change my life was identifying my ‘why’. Really getting clear on ‘why’ I do what I do. The person who I first heard talk about this concept was Simon Sinek. In his talks, he indicates that all influential leaders that inspire action are clear on their ‘why’ - why they do what they do. Yes they also know ‘how’ and ‘what’ they do, however the most important thing they act from the inside out. Simon actually refers to the ‘why’, ‘what’ and ‘how’ as “the Golden Circle”. If you haven’t heard his TED talk, I encourage you to have a look on the Habits for Wellbeing youtube site http://www.youtube.com/HabitsforWellbeing under the “Work/Life Balance” Strategy Sessions extra resources playlist - it is called “Simon Sinek - How Great Leaders Inspire Action”. If you want to identify your “why” I have also put this in the free “Work/Life Balance” Strategy Sessions and you can sign up on the Habits for Wellbeing website http://www.habitsforwellbeing.com/

So what is your ‘why’? Please let me know as I would love to hear it! My ‘why’ is “because everyone’s well-being and life matters (mine, yours and everyone else’s as well)”. Which is on the website for Habits for Wellbeing!

“I AM”....BY JANE TAYLOR

Oh my gosh... have you ever been in a situation where you have been prompted to do something? You know when you just take a different turn whilst you are driving and then end up running in to a friend that you haven’t seen in ages? Well on February 28, 2012 I had one of those experiences. It was about 10.15pm and I was lying in bed reflecting on my day, when I was prompted to get up and look at Amazon. I have learnt to listen to these promptings, so I dutifully got up and turned on the computer. I kept listening and was guided to Dr. Wayne Dyer’s book - “Wishes Fulfilled”. I have followed Dr Dyer’s work for many years now so purchased it immediately.

After it downloaded electronically (10.24pm), I began reading it straight away and within minutes I had tears running down my face. It was one of those experiences where I felt immense gratitude and complete humility. Why you may ask? Well to be honest it is hard to put in to words, however I will try. Last year I came across the work of Neville (The Power of Awareness). This book had such a profound impact on my life that I changed the way I was going about things immediately upon reading it. I started living in a space as though my dreams were already manifesting and started using “I AM” statements in my life instead of goals. I was living from that space as though my wishes were fulfilled and that is what Dr. Dyer refers to in his book “Wishes Fulfilled”. Interestingly enough, I also included it in the “Work/Life Balance” Strategy Sessions that are

free on the Habits for Wellbeing website and you can see me holding this book in the photos I had done last year for my website.

This experience revealed to me that I AM connected (and Habits for Wellbeing) to something so much bigger than myself and to that I am truly grateful. I could never have picked the timing of Dr Dyer’s book release, being so close to the release of the “Work/Life Balance” sessions or the upcoming “Maximise your Time and Energy to Awaken your Potential” Webinar series where I will share for the first time the tools I use to support my dreams (to keep me organised and saving time) and live from that space each day as well as other strategies and tips that I have implemented in to my life to be living my dreams.

Life truly is a gift and I hope you continue to embrace every moment!

At  my   clinic,  I  get  lots  of  ques3ons  from  women  about   how  they   can  boost   their   energy   levels  and  find  their   Mojo   again.   While   you  probably   feel   that   it’s  a   full  3me  job  just   keeping  up  with  life  itself,  my  best  piece  of  advice  is  to  make  sure   you   take   some   3me   to  nurture  yourself.  Here  are  some  of  the   things  I  recommend   you   look  at  in  your  own  lifestyle  so  that  you  feel   healthy   and   fabulous   once  again.

1.  Full  fat  dairy  contains  many  vital  fat   soluble   nutrients   such   as  Vitamin  A,  D,  E  and  K  and  you  can’t  obtain   these   vitamins   in   such  concentra3ons   elsewhere.   The  mistake   most   women   make   is  going   for   “low-­‐fat”   op3ons.   In  doing  this,  you  are  missing  out   on  essen3al   vitamins   and   low   fat  products  are  usually   high  in  sugar  or   salt.   The  aim   is   to   eat   a  small  amount   of   organic   full   fat   dairy  each  week.

2.  An1oxidants   –   these  wonderful  nutrients  are   our   weapon   against  aging   and   are   found   in   cherries,  blueberries,   salmon,   carrots,  p u m p k i n ,   c r a n b e r r i e s ,  pomegranates  and  ar3chokes.

3.   Superfoods   are   called   ‘super’  because   of   the   incredibly   high  

level  of  nutrients  found  in  them.  You  may   have  heard  of  some  of  them   –   raw   cacao,   Goji  berries,  Açaí   berries,   Maca,   spirulina,  chlorella,  chlorophyll,  bee  pollen.  I   ensure   that   I   have   one  Superfood   every   day   and   each  week  I  try  a  different  one!

4.   Probio1cs   are   the   ‘good’  bacteria   that   reside   inside   our  diges3ve   systems   and   are   the  seat   of   our   immune   systems.  Lots   of   probio3cs   equates   to   a  healthy,   resilient   immune   system  but   these   delicate   organisms   are  depleted  by   the  oral  contracep3ve  p i l l ,   m e d i c a 3 o n s   s u c h   a s  an3bio3cs  and  inadequate  dietary  fibre.  If  you  have  ever  had  eczema,  a  urinary   tract   infec3on  or   thrush  then  you  have  felt   the  effects  of  a  lack  of  probio3cs.  

As   around   70   per   cent   of   the  immune   system   is   located   in   the  gut,  having  a  func3oning  diges3ve  system  plays  a  fundamental  role  in  suppor3ng   our   wellbeing.   If   your  diges3on  is  out  of  whack,  chances  are   you’ll   be   experiencing   other  health   problems   and   reduced  immune  func3on  –  crea3ng  a  cycle  of  bad  health!

While   traces   of   probio3cs   are  found   in   foods   such   as   yoghurt,  

m i l k ,   m i s o   a nd   s ome   s o y  beve rage s ,   t hey   a re   more  effec3vely  administered  via  dietary  supplements.

As  such,   it’s  important   to  nourish  your   gut   with   good   food   and  ea3ng   habits   a long   with   a  probio3c   supplement   which   will  he lp   support   d iges3ve   and  immune   func3on   by   controlling  the   levels   of   harmful   bacteria   in  the   gut.   Look   for   a   good   quality,  shelf-­‐stable  probio3c  as  it  can  help  alleviate  gas  and   bloa3ng,   reduce  toxins   and   carcinogens   formed   in  the   gastrointes3nal   tract,   prevent  and   treat   Candida,   and   speed   up  recovery   from   diarrhoea   or  cons3pa3on.

5.   Magnesium   rich   foods   are  wonderful   to   ease   stress   levels,  smooth  out   fine   lines  and   reduce  

EATING FOR ENERGY & MOJOBY EMMA SUTHERLANDN.D.BHlth  Sc  (CompMed)  MATMS,  MNHAA

your   r isk   factor   for   insul in  resistance.   These   foods   include  quinoa,  oats,  almonds,  Brazil  nuts,  pumpkin   seeds,   sunflower   seeds,  spinach  and  navy  beans.

6.   Ea1ng   5   small   meals   per   day  will  speed  up  your  metabolism  and  ease   the   strain  on   your   diges3ve  system.  Women   o`en  suffer   from  a   sluggish   thyroid   gland   and   this  slows  down   your   basal  metabolic  rate   or   how   fast   you   can   burn  calories.   This  results  in   fa3gue,   a  tyre   around   the   tummy   and   low  libido.  

Eat   a   good   size   breakfast   that  c o n t a i n s   s o m e   s t a r c h y  carbohydrates   and   as   the   day  progresses   eat   more   protein.  Dinner   should   consist   of   50%  p ro te i n   a nd   50%   comp l ex  carbohydrates  in  the  form  of  salad  or   vegetables.   Always   avoid   the  starchy  carbs  a`er  breakfast.

7.   You   must   assess   and   then  address   nutri1onal   deficiencies.  Women  are  o`en  low  on  vitamin  D  (keeps   our   bones   strong),   iodine  (essen3al   for   a   healthy   thyroid),  zinc   (vital   for   op3mal   hormone  balance),  iron  (needed  for  energy)  and   vitamin   B12   (is   required   to  absorb   iron   from   your   diet).   Ask  your  health  care  provider  to  check  these   essen3al   nutrients   as   a  deficiency   will   leave   you   feeling  less  than  your  sexy  best.

8.   Avoid   an1   nutrients   such   as  white   sugar,   white   flour,   caffeine  

and  alcohol  as  these  actually   strip  essen3al   vitamins   and   minerals  from   your   body   as   they   are  processed.   The   Japanese   culture  believe   that   white   sugar   is   the  most  aging  substance  that  you  can  put  in  your  body  so  think  again  the  next  3me  you  reach  for  your  sugar  hit  at  3pm!

9.  Mindful  ea1ng  is  the  prac3ce  of  being   in   the   moment   with   your  food.   Before  each  meal  or   snack,  take  a  moment   to   sit   calmly   and  take  five   deep   breathes.   This   has  the  effect  of  turning  your  diges3ve  processes   on.   Simply   no3ce   the  food   and   consider   its   colour,  texture,   aroma   and   then   how   it  makes   you   feel   a`erwards.   Are  you  bloated   and   feeling   heavy   or  are  you  energe3c   and   light?   Tune  in  and  connect  with  your  body  and  it  will  soon  be  telling   you  what   it  needs  instead  of  your  head  telling  your  body!

10.   Laughter   and   sex   are   vital  to  longevity,   feeling   like   the  goddess  within   and   ahaining   op3mal  vitality.

Emma Sutherland

As   one   of   Australia’s   leading  Naturopaths   and   the   expert  Nutri3onist   featured   on   the  Lifestyle  You  television  program  “Eat   Yourself   Sexy”,   Emma  has  helped   thousands   of   people  and  knows  how   to   get   results.  Her   mission  in   life  is  to  inspire  people  to  get  their  Mojo  back  –  their   inner   sense  of  health  and  confidence.  Emma   has   over   10   years  experience   in   helping   her  clients   to   achieve   maximum  Mojo   and   u3l ises   herbal  m e d i c i n e ,   t h e r a p e u 3 c  n u t r i e n t s ,   S u p e r f o o d s ,  homeopathy   and   l ifestyle  advice   to   ensure   that   you  will  a ch ieve   the   resu l t s   you  deserve!

If  you  would  like  to  know  more  about   Emma   -­‐   please   go   to  www.8weekmojomaker.com.au    www.emmasutherland.com.au

Many   women   do  not   realise   that  they  are  not  alone  on  their  journey  and  that  many   of   us  suffer   in  the  same   ways.   We   do   have   similar  experiences   and   that   there   is   in  fact   a   way   to   move   beyond   our  suffering   to   gently   open   to   our  hearts   and   so`en   to   a   healthier  way  of  being   in  ourself  and  within  life.   The   Feminine   is   recep3ve.  Many   women   have   forgohen   to  nurture  themselves  and  reconnect  with  their  hearts.  For  a  women  her  heart  is  her  major  centre.

Commonly   in   today’s   busy   world  we   o`en   neglect   our   hearts  yearning   in   order   to   get   the   job  done.   This  results  in  a  disconnect  from   our   bodies   and   heart   and  souls,   leaving   us   restless   and  discontented.   We   desperately  c r a v e   l o v e   a n d   ah en3on .  Experience  a  loss  of   sexual  desire  and   feeling   desirable.   Feeling  lonely   and   depressed.   Feeling  unfulfilled  in  our  rela3onships  and  unable  to  let   go  and  ask   for  what  we  really  need.  Unable  to  actually  ahract   a   deep   and   meaningful  rela3onship,   crea3ng   a   vicious  circle   of   pain   and   suffering   that  some3mes  we   can   stay   locked   in  for   years.   Un3l   we   are   willing   to  come   within   ourself   and   actually  start   to   love   ourselves   back   to  fullness  from  within  our  hearts.

It   is  about  unlocking  the  power  of  your   own  heart,   realising   the  love  we  crave  is  o`en  3mes  the  call  to  

start   to   actually   learn   to   love  thyself  and   learn  to  open  to   love  again.

The   heart   is   where   love   flows  from…

…and  to,  also  where  we  receive  it.  If   our   hearts   are   closed   we   can  then  get   stuck   in  the  dilemma  of  wan3ng  love  but  unable  to  let  it  in  and   let   if   flow   through   us.  Resul3ng   in   a   complete   void   and  lack   lustre   sense   of   life.   For   a  women   literally   her   “light”   goes  out   and   she   is  no   longer   able  to  radiate,   or   be   radiant,   which   in  essence   is   the   heart   energy  flowing.   Which   is   our   naturally  ahrac3ve   state   and   allows   us   to  manifest   the   love   in   our   life   that  we   truly   desire   in   a  healthy   way.  Unless  this  energy   is  flowing   then  our  lives  will  not  be  abundant  with  the  love  we  crave.

Over   the   18   years   in   sharing  sessions  with  people,  women  have  been   a   par3cular   focus   for   me.  During   professional   prac3sing  countless   women   have   shared  their   issues  with  me.   As  a   result  gained   valuable   skills   to   navigate  the  par3cular   issues  that   arise  for  women   and   ways   to   help   best  overcome  their  challenges.

When   a   women   is   open   to   her  heart   a  powerfully   transforma3ve  process  will  take  place  shi`ing  her  w h o l e   c o n s c i o u s n e s s   a n d  

awareness   as   to   effortlessly   melt  resistances   and   blockages   in   the  body,   heart,   mind  and   allow   that  energy   to   flow   fully   which   when  channelled   effec3vely   can   literally  ahract   into  your   life  the  true  love  you  deserve.

Women   are   ex t raord inar i l y  powerful   yet   they   do   not   know  it.  They   can  harness  this  power   at  any   3me  however   they   have   just  simply  forgohen.  

Ways  in  which  women  start  to   go  out  of  balance  are  varied.

If  you  are  suffering  from:• emo3onal  distress  and  pain  

including   sadness,   anxiety,  ongo ing   fea r,   s t re s s ,  depression,   feeling   lost,  restless,   discontented,  insecuri3es   affec3ng   your  ability   to  func3on,   low  self  e s t e e m ,   a n g e r   a n d  resentment,   grief,   panic  ahacks,   this  is  just   a  small  

AWAKEN YOUR DIVINE FEMININEBY KRISTINE FRYwww.kris3nefry.com

r a n g e   o f   e m o 3 o n a l  imbalances,   it   is   inclusive  of   whatever   you   are  feeling.

• If  you  are  not   comfortable  in   yourself   then   you   are  definitely   holding   some  type   of   tension   in   your  body,   mind,   or   emo3ons.  So   allow   yourself   to   be  what   is,   knowing   that  when   we   are   willing   to  come  inside  and  let  go  and  feel  your  issues  will  resolve  themselves  quite   simply   if  you  are  ready  and  open  to  change.

• Me n t a l   i m b a l a n c e s  including   chronic   over  s3mula3on   of   thought,  leading  to  inability  to  focus  and   direct   your   thoughts  easily   to   create   desired  outcomes   without   major  stress,   inability   to   be  c o h e r e n t   w i t h   y o u r  thoughts   and   fee l ing  scahered  all  of  some  of  the  3me,   loss   o f   c la r i ty,  inability   to   know   what  direc3on   needs   to   be  t a k e n ,   f e e l i n g  o v e r w h e l m e d   a n d  overloaded   by   how   much  you   have   to   do,   pupng  pressure   on   yourself   so  intensely   that   you   are  unable   to   relax   and  enjoy  yourself   any   more  and   life  feels   just   like   work   all   of  the  3me  and  not   knowing  how   to   make   space   for  yourself   any   more,   loss  of  pleasure  in  your  life.

• Phy s i c a l   imb a l a n c e s  i n c l u d i n g   h o rm o n a l  imbalances  that  no  maher  

what   you   do   cannot   be  resolves  and  affec3ng  your  way   of   life,   infer3lity,  period   pain,   unpleasant  menopausal   side   effects,  loss   of   sexual   desire,  headaches,  aches  and  pain  in   the   bodies,   disease,  chronic   fa3gue,  premature  ageing.   When   a   women  holds  onto   tension   in   her  body   then   at   some   point  the   body   will   experience  stress   and   manifest   some  type   of   dis-­‐ease.   Women  have   forgohen   the   power  of   relaxing   and   simply  allowing   our   energy   to  flow  from  within  the  space  of  doing  nothing.  When  we  m a k e   s p a c e   f o r  reconnec3ng   with   our  hearts   the   poten3al   for  healing  is  unlimited.

• O`en   3mes   the   disease  par3cularly  for  women  has  s ta r ted   f rom   fee l i ng  unloved   and   unsupported  on  some  level  from  within.

• Rela3onship   imbalances  which   can   affect   the  quality  of  how  we  relate  to  our   partners   if   we   have  one,  or   even  stop  us  from  allowing  a  partner  to  come  into   our   life   altogether.   If  you  feel  a  common  theme  of   feeling   con3nuously  lonely   and   craving   more  love   whether   within   your  rela3onship   or   feeling  desperate  in  an  ahempt  to  get   one.   If   you   feel  angry  at   your   partner   or  men   in  general,  or  resenrul,  if  you  feel   insecure,   unable   to  open  to   your   partner   or   a  

partner   sexually,   suffered  sexual   abuse   or   feel   self  conscious   of   your   body  and  ashamed  or   fearful  of  in3macy   then   it   is  3me  to  realise  that  shi`  is  possible  to   awaken   and   open   to  more   loving   place   within  yourself.   This   allows   for  more   space   for   deeper  in3macy   with   a   partner  and  opening  to  ahrac3ng  a  partner  without   effort   and  wai3ng  a  long  3me.

The   love   you   are   yearning   for   is  possible   to   receive   however   it   is  up   to   you   to   transform   your  reality  around  your  heart.

Financial   imbalances   that   come  from   feeling   constant   lack   that  their   isn’t   enough   money   to  survive  or  constant  worry  that  you  will   lose   what   you   already   have,  you   are   always   in   stress   of   not  having   enough,   whether   money,  or   not   enough   3me   for   yourself,  constantly   worrying   about   the  future   and   expec3ng   the   worst  outcome.   Lack  of  posi3vity,  and  a  disconnect   from   the   sense   of  abundance,   very   rarely   ever  feeling   safe,   secure   and   relaxed  enough  to  enjoy  yourself.

Work   issues   that   come   from  feeling   constant   stress   of   feeling  disconnected  from  your  work  and  not   feeling   fulfilled   in   your   life’s  purpose.  Unable  to  accept  change  and   staying   stuck   in   a   situa3on  that  you  know  is  not  good  for  you.  Being  harassed  or  bullied  at  work.  Low   self   esteem   stopping   you  from   opening   to   change   and  l o o k i n g   f o r   n e w   w o r k  

opportuni3es   and   allowing   the  success   you   desire   to   come   into  your  life.

Change  is  absolutely  possible

You   may   wish   to   change   your  whole  life  path  however   you   feel  powerless   to   change   your   life.  Change   is   absolutely   possible,  however   we   must   first   come   to  feel  ourselves  willingly   before  we  can   change   anything   outside   of  ourself.  This  is  the  key.

Spiritual   imbalances   that   come  from   no   longer   feeling   into   our  hearts   and   being   honest   with  ourself  and  others  as  to  the  truth  of  what   is  really   arising  and  what  you  may   really   feel  drawn  to  and  ahracted   to   experience   in   this  life3me.   We   let   our   fear   get   in  they   way   and  we  do  not   want   to  acknowledge   our   deeper   insights  and  guidance  to  allow   us  to   fully  realise  our  full  poten3al.  Our  spirit  is  guiding  us  all  the  3me,  however  if   we   do   not   open   to   listen   and  feel  into  this  deeper   space  within  then  we  are  unable  to  fully  accept  the  wisdom  that  is  presented  to  us  which  may   radically   alter   your   life  path  and  bring   you   fully   into  the  light  and  joy  of  you  life.   If  you  feel  as   if   you   life   is   nothing   but  struggle  then  you  are  not  listening  to   yourself   and   your   true   inner  guidance.   You   are   not   being  honest   with   yourself   yet   to   see  another  path  before  you  that  may  support   your   life   in   becoming   a  true   reflec3on   of   your   joyous  crea3ve   flow.   This   is   absolutely  possible.

When  we  relax  and  love  ourselves  wholly   our   bodies   open   become  more  recep3ve  and  powerfully  we  are  able   to   ahract   to   us   the   full  health   and   wholeness  we  desire.  You  are  able  to  fully  manifest  as  a  completely   empowered   healthy  human  being  if  we  are  open  to  our  flow.  When  we  flow  we  are  happy  and  healthy.  This  is  natural  healing  in   its  simplest   form   star3ng   from  within  the  core  of  our  own  being.  It   does   replace   the   outside  prac3ces  of  crea3ng  beher  health,  more   it   is   the   compliment   we  need   to   create   wholis3c   health.  When   the   inner   and   outer   meet  and   harmony   resides   from   being  connected   to   the  whole.   We  are  able  to  make  the  link  to  what  may  have   been   blocking   us  all   along,  the  discovery   of  ourself  and  being  responsible   for   what   is   residing  within   us   at   a   deeper   level  than  what   is  just  on   the  surface.   Bring  about   balance   and   wholeness   in  your   life  and  see  the  difference  it  really  makes.

Rela3onship   imbalances   can  drama3cally   improve.   Close   the  gap  on  distant  rela3onships,  open  t o   c o mm u n i c a 3 n g   m o r e  effec3vely   your   needs,   learn   to  love   yourself   and   acknowledge  who   you   truly   are,   releasing  insecuri3es,   healing  old  pains  and  opening  to  more  trust   in  love  and  become   more   recep3ve   in   your  feminine  by   learning  to  so`en,  let  go,   surrender,   open   to   the  yearning   in   your   heart,   feel   the  love   within.   This   will   allow   your  radiance   and   ahrac3veness   to  increase   suppor3ng   manifes3ng  bringing   the  love  into  your   life   in  the  way  you  truly  want   it.  Yes,  we  

can   all   have   more   deep   and  meaningful   rela3onships   in   our  life  if  we  are  willing   to  be  honest  with   ourselves   as   to   what   we  really  want.  Move  past  insecuri3es  and   fear   and   build   confidence   in  being   in  your   heart.  Learn  to  stay  present   in  you  heart   and  feel  the  love   that   is  always  their   for   your  own   support,   nurturing   and  nourishment.   This   is   about  trus3ng  your  heart  again.

Financial   imbalance   and   work  issues  will  o`en  dissolve  when  we  allow  our   hearts   to  open  change  becomes  more  accessible  and  we  o`en  feel  into   the  abundant  flow  of   energy   within  ourselves  which  i n   t u r n   w i l l   a h r a c t   n ew  opportuni3es  which  open  us  up  to  receiving   what   we  really   need  to  live  simply  and  easily.  Yes,  you  can  change  your  job  and  improve  your  bank  balance  just  through  opening  your  heart.

When   we   open   our   hearts   then  we   are   open   to   connec3ng   with  your  Spirit.  This  is  all  the  guidance  and   wisdom   that   you   will   ever  need   right   here  right   now   totally  available   for   you   whenever   you  need   it.   No   need   to   ever   go  outside  to  look  for   answers  again.  Truly   the  poten3al  of   the  human  spirit   is  amazing  and  nothing   less  than  full  enlightenment.   Meaning  to  be  fully  aware  and  conscious  to  all  of  what   we  truly   are.   Beyond  our  percep3ons  of  limita3ons  and  open  to  the  full  realisa3on  that  we  are  unlimited  and  connected  to  all  there   is.   This   is   full   Divine  Communion.   This   is  a  simple  and  natural  process  when  we  let  go  of  

what  we  are  not  then  what  is  le`  is  just  who  we  really  are.

Heal   mental   imbalances   by  learning  to  quieten  and  so`en  the  mind,   reducing   and   lepng   go   of  excessive   thoughts   and   pressure  that   you   put   upon   yourself.   Find  the   3me  and   space  you   need   to  reconnect   with   yourself.   Learn  that  you  can  change  the  quality  of  your   thoughts   and   how   you   see  and  relate  to  yourself.  Finally  relax  and  bring  pleasure  back   into  your  life,   realise   you   can   put   yourself  first   and   have   your   needs   met.  Feel   the   peace   that   comes   from  mind   when   we   simplify   our   life  and  clear  the  cluher   in  our  minds.  Allowing  for  greater  natural  clarity,  focus  and  the  ability   to  tasks  done  effortlessly  without  the  struggle.

Physical   imbalances   can   resolve  t h emse l ve s   n a t u ra l l y   a nd  organically   through   self   inquiry  when  we  see  where  we  have  been  holding  on  and  are  able  to  release  tension  resul3ng  in  improved  flow  of   energy   throughout   the   body  suppor3ng   regenera3on,   healing  and  revitalisa3on  on  all  levels.  Get  

your   energy   back,   increase   your  sexual   desire,   balance   those  hormones,   reduce   abdominal  pain,   open   to   suppor3ng   your  body   in  being  recep3ve  to  fer3lity  in  a  whole  new  way   in  a  language  the  body  understands  –  love.

Enjoy  your  Radiant  Heart.

In  Gra3tudeKris3ne

Kristine FryResourcesIf you are interested in knowing more about Awakening Your Divine Feminine,Kristine has produced a guided meditation that you can learn more about by clicking here.If you have ever wanted to learn How To Be Psychic Kristine has just publisheda book on Amazon and you can learn more about that book by clicking here.

About The AuthorKristine Fry is an internationally acclaimed psychic and True Life Path readerof 18+ years experience in over 10,000 sessions. She focuses on women's issues in her readings with a gentle guidance and pure empathy. Click here to learn more about Kristine

We   all   lead   busy   lives   and   know  that   being   fit,   healthy   and  energe3c   helps  us  to  manage  the  stress   and   pressures   life  presents  us  with.  And  because  we  are  3me  challenged  we  want   to  know  that  whatever   exercise   we   can   fit   in,  will   be   both   3me   efficient   and  effec3ve   in   helping   us   reach   our  health,  fitness  and  wellbeing  goals.  So  let’s  look  at  the  top  three  most  common   mistakes   I   see   women  making  when   it  comes  to  exercise  and   what   you   can   do   to   avoid  them.

The   top   three   most   common  exercise   mistakes   and   how   to  avoid  them

Mistake   1:   Only   doing   long,   slow  cardio  sessions

Long,   slow   cardio   sessions   only  burn   calories   whilst   you   are  exercising   (and   not   that   many!).  They   can  be  monotonous  and  you  tend  to  ‘switch  your  brain  off’  and  not  work   that   hard.   And   they   are  3me   inefficient   because   you  have  to   spend   longer   to   burn   enough  calories  to  make  a  difference.  The  average   women   would   have   to  walk   for   over   an   hour   to   burn  about  200  calories  and  that  won’t  even  burn  off  the  glass  of  wine  at  

dinner   or   the   freddo   frog   you  had  as  an  a`ernoon  pick  me  up!

Solu;on   1:   Incorporate   interval  training

If   you  want   to   lose  weight   and  get   fiher   faster,   you   have   to  incorporate   some   sessions   of  more   intense  exercise  into   your  rou3ne  to  improve  the  ability  for  your   cells   to   burn   fat.   So   think  quality,   not   quan3ty   when   it  comes  to  exercise,  and  30  minutes  three  3mes  a  week  is  all  you  need  to  do  this.  You  could  start  with  a  5  minute  warm   up  where  you  walk  at   a  moderate   pace,   followed   by  20  minutes  of  alterna3ng  between  30   seconds   fast   walk/run   (where  you   are   really   puffing   and   would  find  it  difficult  to  talk),   followed  by  60   seconds   recovery   (back   to   a  moderate   walk).   Then   finish   off  with  a  5  minute  moderate  to  slow  walk  to  cool  down.  Add  a  couple  of  longer   walks   or   another   cardio  ac3vity   to   your   week   such   as  an  aerobics  class,  a  bike  ride  or  team  sport,  and  you  will  be  burning   fat  and  gepng  fiher  in  no  3me.  If  you  are   a   beginner   or   have   not  exercised  for   over   6  months,   then  start   off   slowly   with   shorter  intervals   and   exercise   3mes.   And  always  consult   your   doctor   if   you  

have  medical  condi3ons  that  might  prevent   you   from   working   at   an  intensity   that   gets  your  heart   rate  right  up  there!

Mistake   2:   Avoiding   weight  training

It’s  amazing  the  number  of  women  who  s3ll  think  that  weight  training  (resistance  training)   will   add  bulk  and   make   them   look   like   a   body  builder.  In  fact,  gepng  to  this  stage  is   extremely   difficult   and   takes  hours  in  the  gym,  months  of  work  and   a   very   strict   ea3ng   plan.  Muscle   is   more   metabolically  efficient  than  fat,  which  essen3ally  means  that   the  more  muscle  you  have,   the  more  calories  you  burn  and   the   leaner   you   are.   And,  several   studies   have   shown   that  people   with   insulin   resistance  (type   2   diabetes  or   pre  diabetes)  can   significantly   reduce   this  disease   when   they   weight   train.  Also,   if   you   don’t   carry   much  

WORK SMARTER, NOT HARDER AND SEE RESULTS FASTER BY LISA MILLS

mus c l e ,   a s   y o u   a g e   yo u r  metabolism  will  drop  more  quickly  and  you  will  find  it  harder   to  keep  weight   off   no   maher   how   lihle  you  eat.

Solu;on  2:  Body  weight  circuits

So  if   you  are  finding   that  despite  your   best   efforts,   you   are   not  seeing   a   change   in   your   body  shape  or  body   fat   levels,  you  have  insulin  resistance,  or   you  have  hit  a  plateau,   consider   adding   about  20   minutes   of   weight   training   to  your  program  3  3mes  a  week.  And  using   your   body   weight   as  resistance  is  the  easiest  way  to  do  this…think   squats,   push   ups   pull  ups,   jumping,   dips,   lunges…and  the   l ist   goes   on.   For   3me  efficiency,   why   not   incorporate   a  body   weight   circuit   and   some  interval   training   into   one   30  minute  session…that  way   you  get  more  bang  for  your  buck  and  you  smash   over   400   calories   in   a  session…now   that’s   what   I   call  effec3ve!   Check   out   the   end   of  this   ar3cle   to   find   out   how   you  can   get   a   free   30   Minute   Body  workout  to  try.

Mistake   3:   Listening   to   that   liDle  voice  in  your  head

Have   you   ever   wanted   to   try  something  new,  or  maybe  take  up  something  you  did  when  you  were  younger…but   then  you  no3ce  the  lihle   voice   in   your   head   telling  you…”your   too   old   now”…”you  

aren’t   fit   enough”…”women/mothers   don’t   do   that”…”people  will   laugh   at   me”…”I’m   not   good  enough  to  do  that”?  The  number  one  reason   I   see  for   women  not  achieving   the   level  of   health   and  body   shape  they   want   is  because  of   the   beliefs   they   carry   around  about   their   ability.   They   listen   to  others,   compare   themselves   to  women  much  younger,  feel  selfish  at   wan3ng   to   do   something   for  themselves…and  as  a  result,   they  feed   this   nega3ve   self-­‐talk   into  t h e i r   b r a i n   a n d   c o nv i n c e  themselves   that   there   is   no   use  trying  because  they  won’t  achieve  what   they   really   want   anyway.  Have   you   ever   done   this?   What  stories  do   you  tell  yourself   about  your   ability,   and   what   have   you  missed  out  on  as  a  result?

Solu;on  3:  

A  belief  is  simply  the  certainty  you  have  around  what  something  is  or  what  something  means.   No  belief  is   ul3mately   true   or   false.   What  mahers  is  whether  the  beliefs  you  hold   are   working   for   you   or  against   you.   And  because  90%  of  the   3me   we   are   not   even  conscious  of  what  our   beliefs  are,  we   go   about   our   daily   life   with  these  beliefs  shaping  and  dicta3ng  our  ac3ons.  For  most  people,  their  strongest   beliefs   were   created  between   the   ages   of   0-­‐7   when  they   looked   to   those   important  people  in   their   lives  for   love  and  

gu idance.   I f   they   rece ived  nega3ve   comments,   a   lack   of  l o ve /affe c3on /conne c3on /acknowledgement  or   experienced  trauma3c   events,   the  beliefs  they  created  as  a  result  will  more  than  likely   con3nue   into   adulthood.  That   i s ,   un les s   they   have  awareness  of   them   and   begin   to  ques3on  if  they  are  really  true  and  serve  them  now.

So  the  first   step  in  understanding  how  your  beliefs  are  affec3ng  your  health,   fitness,   wellbeing   and  happiness,  is  to  have  awareness  of  them   and   to   ask   yourself   if   they  are   really   true   for   you   now.   For  example,  if  you  would  like  to  join  a  social   netball   team   to   get   some  exercise   in   a   fun   way   and   meet  new   people,   but   you   have   not  played  netball  since  you  were  12  years  old…take  no3ce  of  what  you  are  telling  yourself.  Do  you  have  a  limi3ng   belief   around   this?   Are  you   making   excuses   or   telling  yourself   stories  about  why   this  is  not  possible?  What  would  happen  if   you   ques3oned   these   stories?  What   would   happen   if   you  adopted  the  aptude  of   ‘who  says  this  is  not  possible”  and  you  had  a  go  anyway…

Whilst   it  can  take  consistency   and  prac3ce  to  change  a  deep  seeded  belief,   it   is  possible.   And  a  simple  and  quick  ac3vity   I  like  to  give  my  clients   to   help   them   become  

aware   of   their   limi3ng   beliefs   is  this:

Take  a  sheet   of   paper   and  at   the  top,   write   the  health   and   fitness  goal   you   want   to   achieve.   Now  draw   a   line   down   the  middle   of  the  sheet  of  paper.  In  the  le ̀  hand  column,   write   the   heading   ‘my  limi3ng   beliefs’,   and   in   the   right  hand   column,   write   the   heading  ‘my   new   empowering   beliefs’.  Now   go   ahead   and   list   all   the  things  you  tell  yourself  about  why  you   cannot   achieve   what   you  want   to.   When   you   are   finished,  t a ke   e a ch   b e l i e f   a nd   a s k  yourself…”Is  this  really  true  for  me  now?  What   price  am   I  paying   for  holding  onto  the  belief?  What  will  I   miss   out   on   in   the   future   if   I  choose   to   con3nue   to   believe  this?   What   could   I   change   this  belief  to  right  now  if  I  wanted  to?  W r i t e   d o w n   a   n e w   a n d  empowering   belief   that   you   can  adopt  and  that  will  take  the  place  of   the  old   belief.   Once   you   have  done   this,   re-­‐write   these   new  beliefs   on   a   separate   piece   of  paper.   S3ck   it   up   on   your  bathroom  mirror,  and  for  the  next  30   days,   each  morning   and  night,  say  the  new  beliefs  to  yourself  out  loud  three  3mes.  Really   feel  what  it  is  like  to  know  those  beliefs  are  true  for  you  now.  See  yourself  and  no3ce   how   you   are   standing   as  you   say   those   new  beliefs.   What  you   are   doing   is   re-­‐wiring   your  brain   so   that   you   can   no   longer  

access  the  old  limi3ng  belief.   This  t a k e s   c o n s i s t e n c y   a n d  commitment…but   the   results   are  worth  it  I  can  assure  you  of  that!

What   you   believe   is   what   you  get…what  you  believe  is  how  you  b eha v e…how   y ou   b eha v e  determines   your   ac=ons…your  ac=ons  shape  your  life.

Want  some  more  cool  resources…

Go  to  www.the30minutebody.com.au  and  click  on  FREE  30  MINUTE  WORKOUT  to  download  your  total  body  circuit  and  interval  training  program.    And  keep  your  eyes  peeled  in  your  in  box  for  more  goodies!

Lisa Mills

About The AuthorLisa   Mills   is   a   health   coach,   mentor,   personal   trainer   and  working  mother-­‐of-­‐two.

Her  business,  The  30  Minute  Body,  is  all  about  giving  working  women  the  practical   tools,   systems  and   strategies  they  need  to   reach   their   health,   fitness   and   wellbeing   goals   and   feel  great  about  their  body…in  as  little  as  30  minutes  a  day.

She   has  over   15  years   experience   as   a   personal   trainer,   and  holds   qualifications   in   life   coaching   and   personal   training   as  well  as  certificates  in  nutrition   for  exercise,  pre  and  post  natal  fitness  and  exercise  for  older  adults.

THE GRATITUDE CHALLENGE...BY JANE TAYLOR

When was the last time you thanked someone for helping or supporting you or just taking the time to listen to you? When was the last time you showed appreciation towards yourself? What have you noticed when you express gratitude towards someone? How do you feel? What do you notice when you are on the receiving end of someoneʼs gratitude?

One of the wonderful things about expressing gratitude from the heart is it has a positive impact on not only your own wellbeing but also as well as the person or people that are on the receiving end (as long as it is authentic). In the busy world that some of us live in, sometimes those thank youʼs that we know we need to make do not happen - until now!

This month, I would like to put out the challenge of expressing gratitude more than what you have done in the past month. If you are one of those people that thanks people a lot, your challenge will be to increase what you have been doing. If you donʼt thank people a lot, then choose a number you are comfortable with (e.g. saying thank you five times in a day) and stick to that for a period of time (maybe a week or two) and notice what happens in your life! If you are struggling to find something to be grateful for, I have put some questions below that may help you get started.

Remember Lao Tzuʼs quote - “To know and to not yet do, is to not yet know” and as I was finishing this article, another quote came on my facebook timeline - “Just for today, what if we were grateful for everything?”. Gotta love synchronicity!

The people in my life I am grateful for are... I am grateful for my...

The experiences I am grateful for include...

I am grateful that my body...

I need to let the following people know how grateful I am...

WHAT WOULD YOU LIKE?There has been a lot of feedback on the Habits for Wellbeing magazine since its launch and I really appreciate that! I am grateful to each and every one of you that has taken the time to call, email and write on the website or facebook. I really am living my dream!

I would also like to know what you would like to see more of, less or, ideas on people we could feature, inspirational stories etc...

So if you have an idea - please come and share it on the Habits for Wellbeing facebook site https://www.facebook.com/HabitsforWellbeing or e-mail me on jane@habitsforwellbeing.com

We are building a community of like-minded women and it is all empowering and inspiring women to lead happy and healthy lives - so your ideas and suggestions will be greatly appreciated!

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