My 3 Daily Wins
✨ Embracing Daily Wins: Body, Mind, & Soul ✨
Every day, I commit to achieving three types of victories - a physical win, a mental win, and a spiritual win. It's a practice that keeps me balanced, grounded, and continuously growing.
Let me share with you what this looks like in my life! 🌱
🏋️♀️ Physical Win: Each day, I engage in a physical activity that resonates with my body's needs. Be it a brisk walk by the beach, a jog, lifting weights, a cold shower or stretching.
🧠 Mental Win: To nurture my mind, I either read a couple of pages of a book, (current books on the go: Diary of a CEO and Confident and Killing It.) Creating something new. Study something or Listen to a podcast. These practices keep my mind sharp and my creativity flowing.
🌿 Spiritual Win: Lastly, I dedicate time for spiritual growth. Whether it's through meditation, self-reflection, journaling, or writing out my values and goals, this daily practice brings me inner peace and a deeper understanding of myself and the world around me.
This approach to life has been transformative for me. I encourage you to identify your daily wins in these three areas. Remember, it's not about grand achievements; it's about consistent, small steps that lead to a fuller, more balanced life.
Let's celebrate our daily wins together! 💪📚🕊️
#DailyWins #Balance #GrowthMindset #MindBodySoul"
CHANGE PAIN.mp4
Is it possible that our nervous system is tricking us when it comes to pain perception?
Pain and its perception are deeply intertwined with the subtle nuances of our nervous system. In this episode of the @bodiesbuiltbetter podcast, Dr. Tom Walters of @rehabscience shares how seemingly minor changes in our environment or routine, like introducing a shoe insert, can potentially alter our experience of pain.
This demonstrates the impressive adaptability and sensitivity of the nervous system in responding to various stimuli. Understanding this intricate relationship opens new avenues for managing pain, where small adjustments can lead to meaningful differences in how we perceive and experience discomfort.
Tune into this week’s episode to shift your perspective on pain, pain management, rehab and movement for longevity.
#PainManagement #NervousSystem #HealthEducation #PhysicalTherapy #PainPerception #WellnessJourney
🌟 Physical Rest: Beyond Tiredness, A Key to Adaptation 🌟
Let's redefine our understanding of Physical Rest.
It's not just a remedy for tiredness; it's a crucial part of our body's adaptation and growth process. 💪🌿
Physical Rest: More Than Just Fighting Fatigue
Yes, rest helps when we're tired, but its role is much bigger. When we rest, we're not just recovering from fatigue; we're allowing our bodies to adapt and strengthen in response to our daily activities and exercises. 🚴♀️➡️🛌
Why Rest is Essential for Adaptation- Muscle Growth and Repair
After exercising, our muscles need rest to repair and grow. This is when the real strengthening happens. 🏋️♂️💪
Mental and Physical Recovery: Rest helps in consolidating memory and learning new skills, making it vital for both physical and mental adaptation. 🧠✨
Boosts Immune System: Adequate rest can enhance our immune response, crucial for adapting to environmental changes and challenges. 🛡️🦠
Prevents Overuse Injuries: Regular rest helps prevent injuries that can occur from repetitive stress on our bodies. 🩹🚫
Enhances Performance: Well-rested individuals often perform better, both physically and mentally, in their daily tasks and exercises. 🌟🏆
While staying active is important, equally crucial is giving your body the time to adapt and strengthen through rest. Listen to your body and give it the downtime it needs. 🧘♀️🌸
Remember, physical rest isn't a sign of weakness. ( Let's put the 'No Pain, No Gain BS to rest... Indeed that pun is intended 😜 )
Rest is a key part of the body's adaptive process, enabling us to come back stronger and more capable.
Embrace rest as a vital component of your health and fitness journey 🌈💖
#PhysicalRest #Adaptation #FitnessJourney #SelfCare #HealthyLifestyle #PhysicalRest #RecoveryMode #RestAndRecover #HealthAndWellness #SelfCareJourney #FitnessRecovery #MuscleRecovery #RestDay #HealingProcess #We
Going to the gym V1.mov
Each day at the gym is a chance to build your self-confidence, grow physically and mentally, adapt to change, take control of your life, and pursue your passion with unrelenting grit. 💪🏻
Remember, it's not just about the weights you lift but the life you shape. 🔥
So, what about you, how has the gym impacted your life? 💭
#FitnessJourney #PersonalGrowth #HealthyHabits #StayMotivated #FitnessInspiration
Five mindset Shifts V1.mp4
🌟 Transform Your Mind, Transform Your Life 🌟
As I journey through life, I've discovered five key mindset shifts that have been game-changers for me, and I want to share them with you!
🌱 First, practice Self-Compassion: Treat yourself with kindness and understanding - it's about being your own best friend in times of struggle. treat yourself like you would your best friend.
💡 Second, Learn from Mistakes: Embrace your failures as stepping stones to success; each mistake is a lesson in disguise.
🚀 Third, Adopt a Growth Mindset: Remember, your abilities and intelligence can grow with effort and persistence. Think about the last time you learnt something new and how well you do it now. Drive a car. Swim 50m. Learned a language. There is so much evidence in our individual growth.
🧘 Fourth, Be Present: Focus on the now. The power of mindfulness brings clarity and peace to our hectic lives.
🌈 Lastly, Cultivate an Abundance Mindset: There's plenty out there for everyone. Seeing the world as a place of abundance changes how we approach life and opportunities.
What are the mindset shifts you will focus on today?
#MindsetMatters #LifeLessons #PersonalGrowth"
Choosing Growth - Instagram Story.mp4
Ever wondered how it feels to turn a New Year’s resolution into a life-changing journey?
🍺 In this episode, I sit down once again with my friend Josh Smith, as we revisit his 2023 goals and discover which habits have had the most impact on his wellbeing.
🎢 It’s an honest and relatable chat about the rollercoaster ride of maintaining resolutions, filled with valuable lessons.
☕ Hear about Josh’s bold move to quit coffee and how this seemingly small choice led to significant changes in his daily life.
More than just sharing his experiences, Josh offers his take on building new habits and preparing for a successful year ahead.
Whether you need practical tips or just a bit of motivation, this episode is a refreshing take on the reality of personal growth.
Check out this episode on your favourite podcast platform!
#choosinggrowth #challengeaccepted #newyearsresolution #quitcoffee #quitalcohol #sobriety #neuroplasticity #coffeeaddiction #changinghabits
It’s easy to get caught up in the chaos of life, but never underestimate the power of a smile, a compliment, or a helping hand.
These little things can make someone’s day, and it’s through these small gestures that we can truly change the world. 😊
Keep on being the reason why people believe in the beauty of humanity. Let your heart shine, and let’s make this world a better place, one act of kindness at a time. 🌻
#GoodEnergy #ChooseKindness #InspireOthers #BeKindAlways #MakeADifference
Dreams will remain dreams without action.
Action takes courage.
It won’t be easy.
But it will be worth it.
And when you hit bumps, get bruised, and start to doubt yourself…
Keep going.
Bumps smooth out.
Bruises heal.
And doubt is the inner critic that lets you know you are doing hard things. That’s when you know you’re in the right place…
And if not,
change it.
It’s your call.
#dreambelieveachieve #dohardthings #dreamscancometrue #believeinyourself #youareworthit #thisisyourtime
Have you ever wondered what it takes to conquer the turbulent waters of slalom canoeing, kayaking, and kayak cross? In this episode, I had the privilege of sitting down with trailblazing slalom canoeist, Noemi Fox, to uncover the secrets behind her success and the world of canoe slalom. 🛶
Throughout our conversation, we delved into Noemie’s remarkable journey as she shares the ups and downs, the triumphs and challenges that have shaped her career, the technical nuances of her sport, her journey of building an unshakable mindset, and the art of achieving one’s full potential. ✨
Noemie also sheds light on the importance of managing expectations in the highly competitive world of professional sports and how she strives to achieve everything she is capable of. ⚡️
Her wisdom and experiences offer valuable lessons not only for athletes but for anyone looking to excel in their chosen path. 💡
Get ready to be inspired and gain valuable insights that extend far beyond the world of sports. This is a conversation you won’t want to miss. 🎧
Check the latest episode here - https://www.youtube.com/watch?v=MZMOgb99RU8
Follow for more valuable insights 💫
#podcast #podcaster #sports #kayak
Imposter Syndrome
It can hold us back from pursuing our dreams but I’m learning to back myself and my abilities and you should too!!
If you want to hear how I made the hard decision of moving on from a very successful career, check out my episode on the @bodiesbuiltbetter podcast titled, I Quit.
Here’s to taking the leap and trusting what’s to come.
#selfbelief #trusttheprocess #impostersyndrome #believeinyourself #newbeginnings #trustthejourney
✨There is Magic Everywhere✨
🌈
Sometimes you have to be patient
🌱
Sometimes you have to change your perspective
🌞
And sometimes you just have to look up…
🌸
#mothernature #oceanlover #henleybeach #beachlifestyle
“The great benefit of slowing down is reclaiming the time and tranquility to make meaningful connections- with people, with culture, with work, with nature, with our own bodies and minds.”
Carl Honoré
#slowliving #slowlivingmovement #bodymindsoul #heartcentered #balancedandcentered
I’m a big believer in self-growth and development and any tool that will help me discover more about my truest authentic self.
Enter Human Design. A system that will help you gain a deeper sense of self-acceptance, lead your life with greater clarity around who you are, open you up with effortless expansion + growth and make decisions based on what feels right for you.
It’s with great pleasure that I chat with Human Design Expert and Manifestation Coach Leah McCloud, founder of The Design Of You. In her words Leah says:
“Human Design is a tool for high performance, making it easier to flow and materialise what you truly want in life with every decision you make. Human Design sheds light on your emotional, psychological and energetic makeup, giving you the self-awareness and tools to align with your nature and step into your highest potential in every area of your life — in your career, partnership, and relationships.”
I loved this quote so much from Leah’s website, that I simply had to include it in the description for today’s episode!
In this episode we chat about:
💫What is Human Design
💫Understanding the Human Design Strategy and Energy Types
💫The best way to decondition beliefs that aren’t serving you
💫How to live your best life
Human Design can be a for self-discovery and personal growth. By understanding your unique blueprint, you can unlock your full potential and live a life that feels truly fulfilling. So why not give it a try and see what you discover about yourself?
#humandesign #humandesignsystem #myhumandesign #humanperformance #truestself #higherpurpose #trueself #authenticself
This is a nice chest opener for those who sit at a desk aaaaaaalllll day long.
This is also a good one to explore your shoulder range and increase mobility by adding a light load.
First, take the shoulder through its range as shown. I don’t do a lot of internal rotation so that too can be added.
Make sure to incorporate your breath with the movement when your ribs move well, so will everything else...
Add a small weight and go through each movement.
Slow and controlled is key.
#remedialmassagetherapist #stretchtherapy #stretchandrelease #yogatherapy #breathe #breathwork #breathworkhealing #breathworktraining #personaltrainersydney #personaltrainer #personaltraining #traineralignment #movementismedicine #movementculture #shouldermobility #mobility #mobilitytraining #strengthandconditioning #mindfulness #mindfulmovement #movewithpurpose
I LOVED this conversation with @flexibilitypixie Nicks Wilson!
If you think stretching is just for yogis and dancers you would be wrong with a capital ‘W’!
Nicks explains why stretching is essential for anyone looking to improve their movement longevity, build strength, and prevent injury.
During our conversation, Nicks shared why it is so essential for both strength and flexibility and emphasised that stretching is not just for athletes or those who are already flexible. In fact, stretching can benefit anyone, regardless of age or fitness level.
Nicks talks about:
• The benefits of stretching for building strength.
• The lack of understanding about the proper techniques and methods for stretching by health pros
• The importance of programming for specific goals
• She breaks down the attributes of a front and side split
• The secret to achieving your flexibility goals
Nicks is clearly passionate about the benefits of stretching, and she has a wealth of knowledge and experience and I had so much fun chatting with her.
Check out this episode on your fav podcast platform!
#stretching #stretchingexercises #stretchingandstrengthening #strengthandflexibility #strengthtraining #bodiesbuiltbetter
Pec Stretch
Following on from the last pec stretch and mobility reel, in this one we take the stretch up a notch.
There’s a few things you should do to keep it safe;
1. Arm is at a 45degree angle and is slightly internally rotated so that the shoulder is in contact with the ground (contact with the ground is important, especially before doing any contractions)
2. Shuffle the hips away to the opposing side so you have a nice straight line from finger tips to toes.
3. Other hand rests by the shoulder and can be used to press into the ground to slowly open the chest.
(If you feel an intense stretch in the position, stay here and breathe) then start pressing the whole arm into the ground. When you relax, try and increase the stretch if it’s available to your body/mobility.
4. To increase the stretch on the pecs and spiral facial line, take the opposite leg and lift it back and over behind you. You can also wiggle the hips so that the same hip bone as arm being stretched, is directly in line which will create more stretch through the entire body.
Breathe!
#stretchtherapy #stretching #pecstretch #cheststretch #relaxandrecharge #mobility #mobilitytraining #breathe #breathwork #breathworkhealing #mindfulmovement #movementismedicine #moveyourbody #listentoyourbody #stretchandstrength #yogatherapy #stretchclass #strengthandconditioning #conditioningtraining #deepstretch #exercisephysiology
Do you know the difference between positive and negative reinforcement?
You might be surprised to learn this…
As humans, we are complex beings, and our actions are often influenced by a multitude of factors that we may not even be aware of. But with the help of behavioural analysts, we can gain a deeper understanding of why we behave the way we do, and how we can make positive changes to improve our lives.
Today I have the pleasure of guest hosting this episode with Josh Smith as we chat with Behaviour Analyst, Caitlin Ambrosia. @caitlin.bcba
We talk about:
💫Caitlin’s passion for behavioural science and how it started
💫How to identify behavioural patterns that aren’t serving you
😘Understanding barriers to change (SEAT: Sensory, Escape, Attention, and Tangible)
💫Understanding the process to adopt healthy behaviours and habits
😘Why there should be a Behavioural Analyst in all schools
💫The misconceptions around positive and negative reinforcement
Whether you’re interested in understanding your own behaviour, improving your relationships, or simply gaining a deeper insight into the complexities of human nature, this episode is for you.
Listen now!!
#behaviourmanagement #behaviourchange #behaviouranalysis #behavioranalysis #changinghabits #positivereinforcement #bodiesbuiltbetter #podcastshow
Tight Hamstrings?
Give this 6 minute routine a go.
(Only 3 minutes on each leg.)
Place your leg up in a chair standing tall, hips squared to the front.
🪑 1. Spinal Roll
Start with spinal rolls and only go as far down as you feel the stretch. Start with a tight chin to chest then think about moving down vertebrae by vertebrae.
Your abs should be working hard especially on the way up. Last to come up is your head.
💪🏼2. Add weight. (Only do this if absolutely comfortable.)
The weight is used to make you work harder to control the segmental movement. A resistance band can also be used.
🌊3. Waves
Again start with a spinal roll and go as far down as feels comfortable, then take the body forward leading with the nose along the leg then up to starting position.
🌊4. Reversed Waves
Reverse the motion. Thinking about leading with the belly button to thighs, then the sternum, neck, nose, then lead with the hips, spine, neck head to come back up.
🌪5. Rotations
Rotate the arm across the body then out to be the other side and open the body and pelvis. (This will change the stretch to the adductors)
🦶🏼 6. Internal and External rotations
Externally rotate the leg at the hip (toes should point out) and reach forward from the hips.
Then internally rotate the leg at the hips (toes pointing inwards) and lean forward at the hips.
Repeat all steps 3-5 times at a nice gentle pace.
Make sure you check your hamstring range before and after to see how your go :)
💥
#hamstringstretch #hamstringsworkout #stretchingexercises #flexibilitytraining #mobilitywod #mobilityexercises #movementismedicine #moveeveryday
Fueling my day with a nourishing and wholesome breakfast! 🍳
Starting the morning right with a plate full of goodness to energize and inspire.
Here’s to healthy choices and happy taste buds! 😋✨
#HealthyBreakfastGoals #NourishYourBody #BreakfastInspiration #FuelYourDay #WholesomeStart #GoodMorningSunshine #BreakfastTime #MorningFuel #StartYourDayRight #EatingWell #NutritiousChoices #FoodIsFuel #HealthyEatingHabits #WellnessJourney #FoodForThought #BreakfastIdeas #EatRealFood #FuelYourBody #HealthyLifestyle #BalanceAndNutrition #StartStrong #HealthIsWealth #MorningBoost #GoodVibesOnly #BreakfastLove #EnjoyTheJourney #NourishYourSoul #BreakfastOfChampions #FoodieLife
Have you ever faced a challenge that seemed insurmountable, but you refused to give up and found the strength to persevere?
I had the absolute pleasure of sitting down with Emma Phillips, one of the world’s most talented foot jugglers, to hear her story of overcoming adversity and achieving greatness.
Having just finished a world premier season at the Adelaide Fringe of The Party, Emma shares what it takes to perform all around the world as one of the best!
Emma’s journey is a powerful reminder that no matter what challenges we face, we have the strength within us to rise above them and achieve our dreams.
Join us for this inspiring conversation with Emma Phillips, and discover the power of resilience and perseverance in achieving your dreams.
💫
#adelaidefringe #adelaidefringe2023 #fringefestival #footjuggler #juggler #circuslife #circusinspiration #theparty #strutnfret
