Reality Bites: How to Change Yours

How Your Brain Creates Your World Part 1

Our brains are incredible. They receive information, process it and try to make sense of it, then create an output based on that information. That output is your reality. 

Your reality isn’t the world around you, it’s how your brain processes the world around you.

The Creation of Your Reality

What happens when the input doesn’t match the output?

Sometimes, when your brain processes the information it receives, it doesn’t work out as smoothly as you’d like. Sometimes it seems your brain is almost confused! Here are a few examples:

Reality and Placebo

Placebo drugs are a great way to understand how your brain constructs your reality. Let’s take paracetamol for example. When you take paracetamol, an analgesic drug that acts on the central nervous system, you experience less pain. It really works!

If you’re in pain and take a placebo, thinking it’s paracetamol, your brain uses its own natural pathways to create your own inherent ‘heroine’ that also decreases your pain. You get the same result. 

1. The input: You take a pill you’re told is Paracetamol.

2. Your brain processes this information based on your past experiences with pain medicine, its effectiveness, plus your body’s own reactions to pain responses.

3. Your reality: You feel less pain. Hooray!

The input (a fake pill) doesn’t match the output! (no pain!) because of the way your brain processes the information it receives.

Think about the things that influence you most. People you spend the most time with, TV shows you watch, magazines your subscribe to. All these things shape your reality, and create your world. Are they creating the world you want them to?

Check back in for Part 2 where we look at reality and pain.

Healthy Travel Tips

In-Room Stretches For Healthy Hips

Do your hips and back feel stiff and stuck after travelling on a plane, or even after a long drive? Don't worry, there are easy stretches you can do right in your own hotel room! Give them a try.

Firstly: Why do you need to mobilise the hip?

When you sit all day, your hips are constantly flexed at 90 degrees. As the hip is a ball and socket joint, it's designed to move around in many directions, so it doesn't like being stuck at 90 degrees all day.  The muscles that attach to the femur, plus the glutes (butt muscles) and your hip flexors become short and weak from too much sitting, so stretching and moving is the best thing you can do to ensure you have a healthy hip joint for longer. 

1. Sitting Gluteal Stretch

This stretch can be done in your plane seat, at a desk, or on the bed of your hotel room.

• While you’re sitting, bring your right ankle up to rest on your left knee.

• With a straight back, gently lean forward, placing gentle pressure from your right forearm onto your right knee, gently easing it toward the floor.

• Hold as you count to thirty,

• Gently let go and repeat on the left.

Pic by Lifehack.org

2. In-Room Hip Flexor Stretch

This stretch is perfect to when you arrive at your hotel room. It's a great way to release the hip flexors that have been shortened throughout your trip.

1. Standing up tall, place the shin of your right leg on a chair or on your bed, making sure you left foot is straight.

2. Standing on the left leg, bend your left knee into a lunge position

3. Hold as you count to thirty

4. Gently let go and repeat on the left.

3. Spinal Massage & Child’s Pose

Lying on your back, bring your knees to your chest and gently rock side to side. This helps to release the erector spinae muscles that run parallel to the spine.

Next, on your hands and knees, gently rock back until you’re sitting on your heels, and stretch your arms forward for a real spine stretch into child’s pose. Rest here for a few breaths. If it’s more comfortable, place your hands down by your side instead of stretching them out in front.

4. Restore mobility with a spinal roll down

The hip joint, pelvis and lower spine are all connected, with many muscles joining these bones together. A spinal roll down is a great way to let gravity help you gently stretch the muscles and nerves of your lower spine and pelvic region. Check out the video below to learn how to do a spinal roll down.

1. Standing up tall and breathe in

2. Breathe out as you gently tuck your chin to your chest and roll all the way down to the floor.

3. Let your arms go floppy and your head hang.

4. Breathe in at the bottom, and breathe out as you roll all the way up to the top, thinking of stacking your vertebrae, one on top of the other.

You can repeat this roll-down a few times until you feel ready to sit back down.

If you get hip pain, low back pain or feel sluggish after travelling, try the stretches above when you arrive in your hotel room. If you're not sure how to get started with moving better at work, see a good Physiotherapist, or get in touch with me to get help, and start living your healthiest life at home, and when you travel.

Need More Motivation To Live Healthy?

5 Ways to Kickstart Your Health This Spring

The days are getting longer and the mornings are brighter - Spring is nearly here! You’re probably super excited for the warmer months, but the thought of wearing summer dresses and shorts might be a bit daunting. Never fear! Here’s a 5-step guide to start your summer-wellness mission.

1. Get up 20 minutes earlier and head outside

Twenty minutes is nothing right? Wrong! It can make all the difference, and help you kickstart your health and fitness for spring. Whether you go for a walk to get a coffee, head to the park and go on the swings, go for a run or even sit outside with a cup of hot water, starting the day outdoors can have a hugely positive affect on your mindset and mental health.

Tip: Go for a walk, even just a short one, and you’ll find not only does it kickstart your summer cardio regime, it also does wonders for your mindset.

2. Boost your energy with spring produce

Finally! Spring produce is popping up meaning luscious tomatoes are on the shelves, asparagus is nearly here and stone fruits are on their way! Change up your lunch and instead of bringing last night’s leftover pasta to work, try making a super quick salad. 

Tip: Throw some cherry tomatoes in a tupperware with raw asparagus, cut capsicum, baby spinach, balsamic and some aoli. Add tuna in olive oil at lunchtime (or keep it completely veggie) and give it a shake when you’re ready to eat. You'll be adding extra nutrients to your diet and avoiding the 3pm slump thanks to the organic energy.

3. Get more vitamin D to boost your mood

If you suffered from the blues this winter, you’re not alone. A lack of vitamin D can have a huge effect on your mood. Finally there’s more sunlight hours though, so try to sit outside for at least ten minutes per day to get your Vitamin D fix. 

Tip: Your skin will probably be super sensitive to the sun after being under a million warm layers, so don’t forget to use some sunscreen, or a BB cream with sunscreen in it already.

Catching some rays at Bob's Cove, Queenstown

4. Spruce up your activewear collection

If you’ve lost a bit of motivation to workout this winter, don’t worry. Now’s the time to get back on track and get moving again! A great motivator is beautiful activewear, so why not pick up just one new piece to motivate you. You’ll be dying to wear your new leggings/jacket/tank top so you won’t miss your next yoga class.

Tip: My fave brands at the moment are The Upside, Lorna Jane, P.E Nation and Kinki

I was thrilled to meet this amazing woman Kinki, founder of beautiful Chinese brand Kinki Activewear and creator of yoga empire K Yoga.

5. Get those niggling pains sorted

Have you had knee pain, back pain or a niggly injury that’s bothered you throughout winter? Now’s the time to get it fixed! Head to a good Physiotherapist to get your injury sorted so you can achieve your fitness goals this summer. Whether you want to run a half marathon, play with your kids more or simply walk up the stairs to work, long-term injuries can negatively affect your mindset and put you off activity. 

Tip: Don’t be the girl who says “I can’t, I have a bad knee,” be the girl who gets it sorted, and start with what you can do, with a plan to get moving and improve. You can do it!

Need more motivation? Join our FREE 4 Week Spring Wellness Challenge Now!

How to add Wellness to your life - with Sonja Sorich

Some people knew the word 'wellness' before it became a buzz word!

I'm always eager to learn from the best in the wellness industry, so I chatted to Sonja Sorich, founder and mastermind behind Spa Wellness Australia. I've been so lucky to be invited to be a Holistic Wellness Coach for this brand, and I'm just so thrilled to share the wonderful knowledge Sonja has learned after many years in the wellness industry.

1. How did you get involved in the wellness industry?

I was always naturally athletic and active so that came easily, but so did my big appetite for rich european food which was readily available at home.

Due to being on the heavier side I became interested in nutrition and exercise. Whilst this was a hobby and a large part of my reading I then began working as an office manager in a wellness clinic that offered chiropractic, massage and rehabilitation. The clinic was located within the fitness centre I used to work out and attend classes. Whilst in this role I completed my Cert 4 in personal training and group fitness and I also trained in 3 Les Mills programs. I then went to India to study yoga and it was here that a different perspective on health was gained. 

2. What's your business journey in the industry from where you started to what you do now?

As you know I began as an office manager and then I stepped into teaching classes and personal training, whilst also having a role as a group fitness coordinator in one of Sydney's premier health clubs. After some time here I went aboard a cruise ship as the fitness instructor and then progressed into spa management.

I always sought to weave wellness into each spa I worked with and was also still teaching yoga on the side. I managed 5 star spas from cruise ships to the Maldives, Dubai, Whitsundays and then finally Australia's largest spa at Gwinganna Lifestyle Retreat on the Gold Coast. I also managed the 3 day retreat programs there.

After leaving Gwinganna I was asked to manage the pre-opening project for One&Only on Hayman Island and from there I set up my own business 'Spa Wellness Consulting' and now work for myself as a spa, wellness and retreat consultant.

Ive been involved in a number of projects now and I love the width and breadth of learning and career opportunities I have had in this industry. 

Spa Wellness' beautiful branding

3. Why do you think 'wellness' has become so popular recently?

Life is getting faster.

The way we live is more stressful and toxic and due to stress and lifestyle diseases being prevalent people can no longer ignore that they need to look after themselves.

I also believe that the media promotes youthfulness and anti ageing and a large part of seeking wellness is motivated by the desire to look and feel younger for longer. It is also becoming increasingly popular and trendy to be healthy. 

Sonja loves yoga!

4. What are your favourite Australian or New Zealand health and wellness beauty/skincare brands?

• The Beauty Chef

• Synthesis Organics

• Perfect Potion

• Organic Spa

5. What are 3 easy ways people can add wellness to their lives?

1. Breathe Deeply

2. Drink Water

3. Commit to Moving the Body Everyday (even if just for 20 minutes)

Spa Wellness' Beautiful Marketing Imagery

So there you have it! The best health and wellness tips, plus an insight into a true innovator of the wellness industry.

Want more wellness tips? Get them below.

Wellness Podcast - In Case You Missed It!

Have you ever experienced a slump or a set back? This podcast will make you realise you're not alone.

Listen to my interview on Wellness Force in the USA.

The BS of Busy with Jen Lean

Are you busy? Most people are these days. But what if saying you're 'busy' is wearing you down and giving you low level anxiety? I chatted to Jen Lean of Soul Retreats - a woman dedicated to sharing her journey from being busy, to being real. 

1. Why is saying we're busy so accepted in modern day life?

“I think it’s about self-fulfilment. Not that long ago, when people would ask, "How are you?" I would say, "Oh, good thanks, busy, but good.”

When I’d ask people how they were, I’d hear things like "Flat out, exhausted, SO busy, I can't keep up". Particularly with mothers. 

It almost become self fulfilling. If I keep telling myself I’m busy, my brain goes, "Ok, must be busy". Then the anxiety really sets in..."Holy crap, I’m just not doing enough...must do more.”

After a while I was like, what is REALLY going on here? Why are we all saying we're so busy? I mean, do any of us single handedly run small countries?

A great non-busy pic from an Aprivé Wellness Retreat

2. You've written about the BS of busy a number of times. Why did this become an area of interest for you? Was it to do with women you've met on your retreats?

“It is an area of interest to me because it was something I personally experienced in my own life. Also, many of the women I’ve worked with have had similar experiences.

People feel like they have to keep up with the cultural call for women to be all, do all, have all.

I have come to see that a lot of women are exhausted. They’re exhausted from living a really masculine energy-driven life. The need to achieve, to DO, to have, to get to, go, go go....do more! A life that is completely out of alignment with their innate energy. It appears to be affecting their intimate relationships, their life passion and their health! Ah hello! That was me!”

A cup of tea without your phone at arm's reach is a great 'non-busy' activity

3. Being busy has been likened to a drug. What are your thoughts on this?

“Rob Bell says "busy is a drug a lot of people are addicted to.” And if that is true, what do we know about using drugs? It numbs the pain. 

Thanks to the exhaustive research Brene Brown has done, we know if we numb pain, we also numb other sensations too like love, pleasure and joy.

Maybe busy has become the new 'socially acceptable' drug to be addicted to? The 'measure of success' drug?

For me I was numbing out the fact I didn't feel good enough. As a mother, a wife a friend, a coach. If I did more, I might be enough. When I got sick, I couldn't hide from the BS I was telling myself. 

I had to get real. Real honest! I got some therapy, reconnected with yoga, began to write more, healed some old pain. Began to feel enough...slowly! 

4. What made you stop saying "Can't, I'm busy".

Honestly, I got really sick. My busy story actually made me sick!

I had taken on too many projects had said yes to too many folk and was totally overcommitted on pretty much everything! Work. Kids. Family. Friends. 

My NO muscle was pretty weak. I thought I could do it all and everything was important. 

In the end it caused me such anxiety and stress trying to do everything and keep everyone happy. Internal voice sounded like, "Must help more people. Must do more stuff. People need me...and that makes me feel like I'm important (#truthbomb) More, do more"!!!

Watching a sunset - the perfect 'non-busy' activity

5. What’s different now compared to then?

These days (mostly), I am so past worrying if I will be accepted or not. I'm going to let people down. I am going to put people off.

Those that matter to me, accept me; imperfection, forgetfulness, over-excitment and all. And I get stuff done...more of the stuff that is truly important to me. Like writing this!” 

Now when people ask how I am, I answer, "Doing my best to be productive.” Sometimes when I am really brave I just answer, "doing my best.”’

Jen Lean not being busy at yoga!

Thanks so much to Jen for this great article! Follow her great musings and learn about her inspiring coaching right here: www.jenlean.com .

Sleeping in - the ultimate non-busy activity

Having trouble getting out of the "No sorry, too busy" trap?

Try adding fun things to your diary so you make sure you set time aside for them.

1. Sitting with a cup of tea and a book (map out just 10 mins)

2. Meeting friends for an outdoor activity (picnic, skiing, or a short walk!)

3. Having a bath

4. Cooking a meal or bake something yummy!

5. Going to a yoga, meditation or Pilates class for fun not just for a workout

6. Staying in bed for a few extra moments. Set your alarm 10 mins early and enjoy that blissful 10 minutes of cuddly blanket time.

If you're into cooking or baking - try not being busy and bake something tasty!

What are your favourite ways to be 'not-busy?' Share them in the comments section and I'll post them on our facebook page!