| DELIBERATE GRATITUDE💫
As humans we spend a lot of time trying to figure out what will make us happy, but not nearly enough time reflecting & appreciating the things we already have.✨
There is a phenomenon called “Hedonic Adaptation” it’s the idea that no matter how good something makes us feel, we quickly drift back to our baseline emotional state.⚡️
We can savours these special moments & keep connected to the feeling of how blessed we are, by practising deliberate gratitude🙏🏼
I’ve started this by doing a daily ritual of writing 5 things I’m grateful for everyday🙌🏼
There are so many benefits from doing a daily gratitude practise. The more we feel grateful for what we have - the more we will have to be grateful for💓
Gratitude changes everything✨
Das klassische Weihnachtsessen: ein Traum! Es geht darum, gemütlich mit der Familie zusammen zu sitzen und genussvoll zu speisen.
Aber was spricht dagegen, die Weihnachtszeit mit einem neuen Ritual zu bereichern? Wie wäre es mit einem Weihnachtsbrunch? Das könnte so aussehen:
🎄 Du überlegst dir einen Termin, z.B. einen der Adventssonntage.
🎄 Du lädst liebe Menschen mindestens eine Woche vorher ein.
🎄 Du bäckst und kochst was weihnachtlich Leckeres im Brunch-Style oder du verteilst feine Jobs an deine Gäste 🎄 Du dekorierst die Wohnung weihnachtlich mit Kerzen, Tannenzweigen, Weihnachtsmännern oder Weihnachtsservietten.
Ideen für den Weihnachtsbrunch: Kartoffelcremesuppe, Rosenkohl-Gries-Suppe, herzhafte Tarte mit Grünkohl, frisch gebackenes Brot, Käseplatte, Wurstplatte, Bircher Müsli, weihnachtlich würzige Muffins und natürlich alles an Plätzchen, was die Plätzchendosen noch hergeben. Rezepte findest du auf café campfire!
🎄 🎄 🎄 Oh, du fröhliche Weihnachtszeit! 🎄 🎄 🎄 .
#weihnachten #brunch #cafecampfire #365tagedailyinspiration #motivation #inspiration #zitate #qoutes #bewegung #fokus #genuss #balance #fitnessinspiration #mindfullife #achtsamkeit #newwork #routineoftheday #habits #habittracker #zufriedenheit #goalsetting #ziele #einfachleben #powerfrauen #innerestimme #ausmisten #kleinedingegroßewirkung #einfach #gewohnheit
1000 gifts...I remember sitting by the ocean in July being so overwhelmed with gratitude that I just started writing down all the things that I am grateful for. I have been making gratitude lists on and off for the last three years, but since July I intentionally wrote down my gratitudes to help with this #newseason
. Yesterday I reached number 1000...and I hear that quiet whisper...1000 gifts of grace and joy that filled this year. I wrote by the ocean, in coffee places, on airplanes, in airports, just before a training, right after a training, sitting by a table looking at our quiet neighbourhood, while waiting in line to pay groceries in a super noisy store...I wrote and wrote and wrote and yesterday I arrived at 1000. And here is what number 1000 taught me, Reaching 1000 did not define my gratitude, gratitude was build in the process of being thankful every day, sometimes even being thankful in faith for the things I couldn't see yet. And gratitude does not stop when you reach the outcome, so I continue my crazy habit of filling small books with lists of things that fill my heart with joy and grace.
#1000gifts #annvoskamp #countinggifts #joy #grace #gratitude #thankful #mentalhealth #thinking #leadershipvirtue #virtue #habits #reflection #leadershiphabit #process
You can be told so many things by many, different people. My husband would tell me how #beautiful
I was, and I had a hard time #believing
it. My body had changed so much after having four kids. My hair thinned #postpartum
, my shirts were stained with breastmilk, and my eyes felt like sandpaper. Beautiful was not anything I was feeling. I could look at my children and think they were beautiful, but I was tired of the tired face looking back at me in the mirror. It wasn’t until I invested in myself, working out from home, and I regained the #strength
that I had lost and gained strength I never had, that I felt #confident
. No one gave that to me. It was the gift I gave myself. I wish I could give you words of #empowerment
, but you have got to give them to yourself, take actions that allow you to #believe
them, and make #habits
of your #actions
to solidify your #truth
. #momof4 #workoutfromhome #grateful #blessed #believeinyourself
5 Study Habits of a Successful Students
1. Design your own schedule.
- Creating a study plan will break your workload into bite-sized tasks, making your goals easier to achieve.
Write down the topics you need to revise, estimate how many 50-minute sessions you’ll need to master each topic and schedule them into a revision timetable.
A realistic timetable will mean that you are more likely to adhere to it.
2. Use flash cards.
- Write down questions and answers based on your study material on a stack of index cards and test yourself by frequently going through them. Utilize both sides of your card so that you can answer questions no matter how they are phrased. This method promotes active recall which has been scientifically proven to boost and reinforce learning.
3. Practice makes perfect.
- Studies suggest that students who learn by retrieval practice, may be able to recall information better despite being under stress compared to those who only reread information.
4. Group work.
- Form a small study group with your trusted pals and take turns playing teacher by explaining different topics to each other. Teaching others also enhances your learning as it encourages you to organise your knowledge and improve your understanding of the subject.
5. Get some sleep.
- A lack of sleep affects your brain’s ability to convert everything you’ve learnt the night before into long-term memories, causing you to struggle to remember what you’ve studied. Without enough rest, you may also be prone to nausea and fatigue, so make sure you catch those sleep!
#thursday #habits #tips #betterstudents #sleep #practicemakesperfect #flashcards #timetable #groupchat #yesacademy #yesinternationalcollege #yeseducationconsultant
Days like today is what makes us or breaks us! Do we want lose sight of our physique, fitness and health goals or become part of the minority, the healthy, the fit and happy?
Contemplating on my thoughts of whether to train or to stay at home and do work happens alot for myself and @lift2glow.
It's a challenging life but none the less we chose it. The benefits of helping others around us out weighs this hurdle. Today I did measurements for a 68 year old female who has never been down less than 88kgs in her life. To see her joy and excitement filled my heart with happiness...🙌🤗We do live a busy PT life.
Living this life means we wake up at 345am-4am to start our sessions with our clients from 445am-7am.
8am - 12pm: clients back to back.
12pm-4pm: Lunch, Paper work, answering clients texts, phone calls and emails and we then have to do our own training.
4pm - 8pm: Clients back to back
8pm-10pm: Dinner, shower, answering text and emails and phone calls then usually more paper work.
It is so easy for us to give in to our thoughts of not training and not eating to our set macros and calories. However day in day out we fight our temptations and move forward.
It's about the small wins every day which add up over time. Here are some pointers we would recommend you use to help you break the slump of not training.
Read up on the habit loop by Charles Duhigg, we use this strategy on the daily.
1. Cue: Tiredness, fatigue, procrastination. Thoughts of why it's not a good idea to train.
2. Routine: My routine that tells my brain 'hey fucker! It's time to train now!' is by putting on a nice training top, followed by putting on matching sneakers. Then checking it all in the mirror. Then it's off to get a ice long black with 3 sweeteners from Mc Donalds.
3. Reward: Finishing my training and knowing that I am one step closer to my goal. The feeling of accomplishment, the endorphins and the Serotonin release is my reward.
Try it! Hint: the stronger the cue the greater the likelyhood of over prevailing.
#fitnessmotivation #fitness #inspire #mentalhealth #perthfitfam #fitfam #habits #bodypositive #men #pinoy #asian #trainhard #personaltrainer
💪▶️Here are 5 key fitness habits everyone can benefit from .
1️⃣ Stick to a consistent fitness routine—even if that means planning fewer workouts a week.
2️⃣ Plan out your workout before you hit the gym.
3️⃣Actually make warming up a priority.
4️⃣ Diversify your workout routine—at least a little bit.
5️⃣Start a goal-setting practice (without focusing on aesthetics).
▶️And here are three habits you can leave.
1️⃣ Lose the all-or-nothing mindset. :
People often think of a healthy lifestyle as all-or-nothing: Either you're working out every day and eating flawlessly, or you’re not. It’s time to break out of that mindset. "Fitness doesn’t have to be this way. Just because you [didn’t feel great about your nutrition] for a week or missed a few workouts doesn’t mean you have to throw in the towel until next year,"
Keep picking up where you left off and moving forward, even when you think the timing isn’t right. "You can’t wait for everything to be perfect for you to get your health and fitness on track. That perfect moment may never come, so always do what you can."
2️⃣Stop doing workouts you hate because you think you should do them. :
It is important to have a mix of cardio and resistance training in a well-rounded fitness routine, it’s hard to stick with something you don’t like just because you’ve heard it’s good for you. Try different workouts until you find some you actually like The more you flex your willpower muscles, the stronger they get." And this goes for making and breaking all fitness habits
3️⃣ Crack down on procrastination.:
Sometimes you sit around and delay going to work out."You watch a little more TV, scroll through Instagram, and say you’ll work out in a bit. But sometimes you delay so long that it’s too late and you have to skip your workout completely." (Sound familiar?)
Procrastination can seriously interfere with your fitness hustle. "The more you flex your willpower muscles, the stronger they get." And this goes for making and breaking all fitness habits.
#habits #motivation #excercising #fitness #fitnessmotivation #gym #follow #dipsgear #thursday #workout #lifestyle #sweat #hustle #stayfit #instafit #instalife #healthy #eatclean #goodlife
“Set Your Inner Critic Straight”
. “You are so hopeless! You are so fat! How could you eat that?” These are some of the thoughts that circle around my mind daily. If people knew what I say to myself and the names I call myself when I overeat, they would be absolutely shocked. I wouldn’t speak like this to my worst enemy “
—Isabelle- a quote from one of my clients
Your inner critic can be powerful and feel so real. This sort of self-shaming often leads to more eating, followed by shame and guilt. And often turns into a vicious cycle because you eat and then judge and then eat again to pacify your critical feelings.
Try being an observer of your thoughts, notice them but refuse to listen to them.Give yourself a gentle little nudge each time you become aware that your inner critic is speaking up.
I find it’s helpful to practice having compassion for yourself, as it allows you the space to understand the soothing that emotional eating gives you. • Try to be kind, nonjudgmental, and empathetic toward yourself
• This mind-set allows you to be honest with yourself
I find “loving-kindness meditation” to be a great tool in initiating self-compassion
This is a well-known form of meditation that dates back thousands of years. Doing even a few minutes of this meditation has been shown to strengthen your sense of connection with others and increase positive feelings (Hutcherson, Seppala, and Gross 2008). .
You start by directing kind words and thoughts toward yourself. While you say these words, remember that you deserve this kind of care. .
If you want to know HOW to soothe your emotions , instead of heading to the refrigerator read my new blog...link in BIO
Yours in Health,
#irenageller #emotionaleatingcoach #smartwomen #downsizeme #mindset #selfhelp #takecontrolofyourlife #happiness #passion #fun #goals #beliefs #laughter #spiritual #love #habits #lookwith #empoweringwomen #wordsofwisdom #awareness #hope #enlightenment #equanimity #purpose #wordsofwisdom #reprogramyourmind #calmdown #mindbodyspirit #wellnessjourney #consistencyiskey
What you focus on, you create more of. -Jen Sincero ⠀⠀
I absolutely love this. It’s so true. Even in a day you can see that there are numerous ways in which you can attract either more negative or more positive into your life. ⠀⠀
It can start small but the more you notice it, the more it grows! Think of it this way: you wake up late, you’re frantic so you forget your lunch. You’re frustrated about your late start and lack of lunch so your work performance goes down. Since you’re not working at your best, your boss nags at you. This spirals out of control so fast and seems to get worse and worse! ⠀⠀
But if you make the effort to notice the positive, the same snowball effect happens! ⠀⠀
Try it out tomorrow. What you focus on, you create more of. Focus on the positive and more will come your way. 🧘🏻♀️
1️⃣Yes, weight-loss is important for those who are overweight, for health purposes, so it's not a goal to be ignored. (There is often a stigma that weight-loss is bad. It's NOT bad unless done in an unhealthy way for unhealthy purposes. And in fact, it's essential for those who need it! This rant is for another post though). .
2️⃣The scale is not the be-all and end-all depiction of your body health and fitness results. It's a helpful tool, but it doesn't necessarily calculate your FAT LOSS properly. .
This is why I LOVE this quote.
When you are trying to lose weight, change your lifestyle, or become more fit, the MOST important thing to focus on is your HABITS. .
The scale may change for a variety of reasons, and it might not always be due to healthy living. If you're starving yourself, stopped working out, and drink less water, the number on the scale may go down, but not for a positive reason. .
If you focus on building healthy habits into your life, both with food and exercise, you will notice your clothes starting to become looser, you will have more energy, and the scale WILL start dropping as well, even though that number is not the sole focus!
Your habits are the true depiction of whether you're living healthily or not. NOT the scale!
Thank you, @cardio.weights.proteinshakes
for the inspiration! ❤️
Let's all take one one healthy habit to incorporate into our week next week! Comment below with yours! .
#ignitefitnessforwomen #habits #watchyourhabitsnotyourweight #healthylifestyle #fitmom #balanceisthekey #thursdaymotivation #fitnessmotivationquotes #weightlossmotivation #weightlossformoms #busymomfitness #fitlife #thursdaythoughts #weightlossjourney #fitquotes #thursdayquote #habitbuilding #momswhoworkout #healthyeating #personaltrainer #nutritioncoach #onlinecoaching #onlinecourse #empoweringwomen #empoweringmoms #getitgirl
#Stephen #Covey #writer #book #habits #priority #focus #effectiveness #self
-control #discipline #responsability #challenge #administration #win #mind #managment #quote #business
▶Una de las grandes mentiras instaladas en la sociedad es la frase «no tengo tiempo para nada». La
vida es una cuestión de prioridades. Siempre hay tiempo para lo que uno considera importante.
Las prioridades son una cuestión de agenda. No digas que no tienes tiempo, sino que tus
prioridades son otras. Y si realmente dices que no tienes tiempo en realidad lo que estás diciendo
es que eres un esclavo, que no eres tú quien controla tu vida, sino que son otros los que la
controlan por ti. Eso que algunas personas llaman gestión del tiempo no es otra cosa que gestión
de la atención, donde pones el foco de tus prioridades.
▶One of the great lies installed in society is the phrase "I do not have time for anything". The life is a matter of priorities. There is always time for what one considers important. The priorities are a matter of agenda. Do not say you do not have time, but that your priorities are others. And if you really say you do not really have time what you're saying
is that you are a slave, that it is not you who controls your life, but that it is others who control for you. What some people call time management is nothing other than management of attention, where you put the focus of your priorities.
Getting ready is one of the most important parts of the day.. If you get up and get ready, it allows you to start your day with intention.
What do you want to achieve today?
Being mindful helps us feel the day and take charge of what we set out to do. ⛔️ Try avoiding social media until you are completely ready ⛔️ ✍️ Write down 3 things you want to achieve today ✍️ ✅ Get those things done, get ticking ✅
Last but not least; 😁Reflect and be proud of achieving all you set out to do 😁
And REPEAT 🙌🏻 #h3 #habits #happiness
Niklas Dahlgren is the Assistant Coach to Head Coach David Da Silva at the Season Golf Academy. He is a necessity as he is always there when a Player is in need of a helping hand or guidance!
He makes sure that when asked for guidance each player is working on what they’ve discussed with Head Coach David!💪🏽
& I want to support you to put yourself at the top of your to do list for 6 weeks starting on 1st Jan. If you’re looking for a way to move from tired and busy to clear, focused and in control why not join your virtual coaches, myself and Louise, and a group of fabulous women for our 2019 on-line, 6-week, Well-Being Challenge for Busy Women!
Its the perfect gift for Christmas for the busy women in your life or just for yourself! And it costs less than a coffee a day - what a great investment!
It kicks off on the 1st of Jan and is self-paced so you can dip in and out in a way that suits your lifestyle.
Louise and I would love to work with you so you are hitting 2019 with #energy
You get a daily email with some #reflection
questions and this year we've added the option of a voice recording to listen to each day with tips and information in case you prefer to listen rather than read.
Each week has a theme - #Sleep
. You set a wellbeing goal for each week to practice. We also have a private facebook group where you can connect with the other women on the challenge and share ideas, struggles and successes. Plus we also post additional content on the page.
We'd love you to jump on board and get some focus, clarity and take action to set yourself up for a fantastic 2019! Link to book is in my profile :) #womeninbiz #positivepsychology #neuroscience #habits #geelongmums #geelongcreatives #brenebrown #seligman #busy #busywomen #mentoring #womenempowerment
Day 24: HABITS 🌀
Lasting change comes when the new actions, thoughts or behaviors we have decided to adopt become daily habits. But how do we go about making something a habit?
Here are some ideas, derived from Charles Duhigg's book The Power of Habit:
🌧 Link the new habit to something you already do as part of your everyday routine. For example, if your goal is to read more. When you are driving to work everyday, you can start listening to audio books.
☀️ Make it easy. There's no point in telling yourself that you are going to run or meditate for an hour every day. You won't. The SECRET to successful habit forming is to make it so easy that you barely notice. Close your eyes and take three deep breaths while the kettle boils for your morning coffee or tea.
🌱Do it everyday
🌿 Set a specific time and place for this habit.
☘️ Plan for problems ahead. Think about obstacles that might get in the way and how you will overcome them. For example, if your new habit involves exercising outside, then perhaps you will plan to go to the gym or do it at home, when it's too hot.
🍀 BE PATIENT and allow yourself to stumble. It takes time for something to become a habit and the world won't end if you miss a day or two. When the stumble happens, and it will, just remind yourself why you are trying to set this habit and pick up where you left off.
🌴 Reward yourself. We are likely to maintain a habit if we associate the action with a reward. Treat yourself to a soak in the bath after a run; have an extra- large cup of tea or coffee in your favorite mug when you've completed your breathing exercise.
🌳 Boost your motivation by writing or voicing affirmations such as "I am doing well making exercise part of my daily routine."
#30DaysofNewExperiences #habits #DailyRoutine #ThePowerofHabit #Consistency #Persistence #change #challenge #positivepsychology #hypnotherapy #hypnosis #therapy #coaching #memoirsofatherapist
Not worth a second guess. Keep moving 🐺
In Episode 53 of TMAM Mark Stephens discusses the benefits of technology and how it's great to have all this information at our finger tips but there is the negative side to technology too
Young people are consumed by technology with 4 hours a day being spent on screens. If you live until 90 thats 15 years of your life!
You can watch the full episode on our youtube channel 'Titan Fitness Raw' and search 'TMAM Episode 53'
#TitanMuscleAndMind #Podcast #TMAM #Episode53
always 1 cup of cappuccino in the morning - maybe 2
And this does not mean I wasn't judging people before or sometimes fall into that mistake again from time to time.
But I'm aware of it now and of its possible impact on the people being judged, regardless of their age or gender. It's their life and they're trying to figure themselves out.
وهاي مب معناته اني ما كنت احكم على الناس قبل أو اني ما أكرر الغلطة من فترة لفترة.
بس الفرق اني الحين واعي من هالشي وتأثيره على الأشخاص اللي احكم عليهم، سواء كان 🙎♂️🙎🏽♀️ وبغض النظر عن عمرهم.
اخرتها اهمه قاعدين يكتشفون حياتهم ويكونون شخصيتهم
Guten Morgen 😊🙋🏻♂️! Teil 6 meiner Reihe Fitness-Tips:
(primär wenn man Muskelaufbau als Ziel hat) dein Körper benötigt ausreichend Energie, um deine Muskeln aufrechterhalten zu können bzw. um diese wachsen zu lassen. Daher ist eine angemessene Kalorienzufuhr notwendig (weder zu viel noch zu wenig, was gelegentlich eine gewisse Schwierigkeit darstellt 😅).
and there amazing @swiftmovementacademy
RUNNING from the BEAR!
Stop being “perfect” and instead be “good enough” - it’s time to outrun the bear!!
When you’re running from a bear, you don't have to run the fastest. 🤔
All you have to do is run a little bit faster than the slowest person.🤷♀️🤨
In other words, when you're improving your habits and choices, you never have to be "perfect". So, when it comes to food, if being able to prep a full weeks meals or hitting your macro targets perfectly daily seems like a MAMMOTH task that you can’t ever get right - that’s FINE!
There are options!
You don’t have to be perfect every single day.... You just have to be a little bit better, consistently.
Why not look to outsource a meal or two a day? If not the whole week.... that would be one small thing today that makes you slightly ahead of the person who does nothing!
Progress NOT perfection!
Consider two options - .
Option 1: Making yourself crazy for a week chasing a "100%" performance, then burning out and giving up.
Option 2: Trying to be 1% better every day, & doing ONE thing that keeps you closer to your targets!?
What is the one thing you can do today to make a 1% improvement on yesterday?
I know one thing for sure....
The team @nu_southbank
help keep my ass being bitten by the bear 🐻🙈🤷♀️
And they make one hell of a cup of coffee ☕️🤓😈
#nutrition #goals #progressnotperfection #NU #nutritionstation #coach #consistency #habits
🤚🏼NEWSFLASH🤚🏼 If you still haven’t started your business that you’ve been planning for way too long, you need to read this!
Do you think you need to have it all figured out? Are you a little OCD? You’re worried because you don’t have the money?
You don’t need the money until you have DECIDED to start your business, then the money will come. You will find a way to get the money you need, you always do. The universe has your back, a way WILL be shown.
Once a clear cut DECISION is made, the Universe will bring together everything you need to make it happen, the right people show up, the perfect opportunities appear, the money will show up!
Procrastination kills dreams. Trying to figure out how it will all happen is not your responsibility, leave it with the Universe/God.
If your dream is to start your own business so you can leave your draining day job, I want to talk to you. I was able to leave my long term job and earn 4 x times more in year just by changing my mindset and using the Law of Attraction. I changed my beliefs about me, I nourished my subconscious mind with positive success thoughts 🤑!!
Click the link in my bio to book your free call with me to discuss how #MindsetToManifest
can make your dream a REALITY ✨✨✨
Ruck with old school military shared suffering.
PAIN remains a powerful ingredient.
PAIN is a positive social consequence, acting as a sort of “social glue” that fosters cohesion and solidarity within groups.
This is why camaraderie develops between soldiers or others who share difficult and painful experiences.
What doesn’t kill us may make us stronger.
Also, performance doesn't lie. If people are quitting during training, you know exactly the type of person you're getting when the going gets tough.