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Laziness: How To Overcome It In 4 Simple Steps.

Laziness: How To Overcome It In 4 Simple Steps.

“But exercise is hard!

It’s not laziness, it’s because I have a job… I have friends and a family and a partner – I’m too busy. How will I find the time to take care of myself? And what about all those delicious things that I love to eat? And all of those really easy things that I love to do?”

It’s true, it is easy to do easy things.

But they’re often the things we need to do less of. But why should we stop doing these easy things if they make us happy? Because they deliver short term happiness. Quite often, these easy things can simply be a form of escapism, helping us to avoid our responsibilities. It’s unsustainable, and will not bring you long-term happiness.

To give you the short story…

People are lazy because it is easy to be lazy. If fit, healthy and respected were the steamed broccoli, then laziness is the chocolate bar. We all WANT to eat the chocolate bar, but the broccoli is what we truly NEED. There is no shortcut, you can’t take a pill to fix the problem. So now, let’s have a look at our 4 simple steps to defeat laziness…

The 4 Simple Steps to Overcome Laziness

1. Identify Areas to Change

Be honest with yourself. You know the ways in which you can be lazy. List these bad habits, and short-term plays for happiness. Then, set yourself some goals, some things you would like to achieve, or simply ‘get done’. As with any process of change, the first move is to identify where we have gone wrong, and accept that there is need for change. If you are not willing to commit to the idea, your change will be unsustainable and simply will not work.

2. Create Good Habits

We are creatures of habit. Now that you have identified areas to improve, you need to implement a plan to kick these bad habits, and exchange them for positive ones. Maybe you sit on the couch every night watching reality tv and eating ice cream… We’re not saying give it up for good, but exchange some of this time for a positive habit. Perhaps some exercise? Schedule this into your week, as a way of countering your bad habit. Do this for each short-term play for happiness that you have listed above… Maybe you could learn a language? Clean your apartment? Visit your grandparents? Sometimes the things that seem the most tiresome and difficult are things worth doing (We didn’t mean it like that, grandparents). But don’t give up after a few days, studies suggest making/breaking a habit takes approximately 66 days.

3. Don’t excuse yourself

You will be too tired. You will be too busy. You will be any number of things that will stop you from engaging in your new good habits and leaving your negative ones behind. Simply being aware of these excuses will help you recognise when you are falling into old habits of laziness. So now that you are aware, the next time you hear yourself excuse your laziness, push yourself (see mental toughness) in the right direction, rather than giving in to the easy option. It sounds simple enough, but thats not always the case. This means the level of satisfaction you will get when you are strong enough to challenge yourself will be even greater.

4. Evaluate and Refine

Success will look different for everyone. Measuring your success will depend on your initial reflection, and goals that you set for yourself. An evaluation of your success means an honest reflection of how you have been working towards these goals, and how well you have been able to commit to the action of breaking your bad habits, and forming new ones. This step should be happening throughout the process of change, with constant evaluation. It’s also good to formally sit down after a period of time (maybe a few weeks), to note how you’re tracking. You should also take note of how your change is making you feel (better, we hope!).

Final note…

Nothing happens overnight (thanks Dad). Give it some time, you may lapse, but don’t use that as an excuse to quit. Commend yourself for each small victory, and marvel in your ability to create positive change… Also, if you feel so inclined, we’d love to hear what you think in the comments below. Thank-you, and good luck!

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How Regular Exercise Instills These 4 Virtues

SashaLayton The Short Advice

About this article

This week, we’ve published a guest post for Sasha Yoga & Health, to share our understanding of the benefits of regular exercise with Sasha Layton’s wellbeing community. To read the full article, you can click here to navigate across to SashaLayton.com. Not convinced? Well, continuing reading below and you might be!

How Regular Exercise Instills Important Virtues

Whilst there are countless lessons to be learnt by engaging in regular exercise, we’ve picked four considerably important ones to discuss. Through the development of respect, self-esteem, discipline and resilience, one can begin to achieve balance. And a well-balanced life is a happy one. The lessons that we teach ourselves through exercise, hold us in good stead when facing the challenges of everyday life. They also help us work towards achieving our goals, whether financial, academic, physical or otherwise. So how can regular exercise help us to achieve a heightened understanding of life’s most important virtues? Lets start by discussing the most important one…

CLICK HERE TO READ THE FULL ARTICLE AT ‘SASHA YOGA & HEALTH’.

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6 Fantastic Tips To Successfully Complete Your First Fun Run

CSC Fun Run Blog

About the Author

Not only is Dr. Nicholas Tripodi a fun run enthusiast, he is also a Co-director and Osteopath at the Competitive Sports Clinic located in the Essendon District. Nicholas has particular interests in sports injuries, exercise rehabilitation and running and cycling analysis. He regularly competes in triathlon events, and is a keen runner and cyclist. If you’d like to know more you can visit the CSC website here, or if you’re in the Melbourne area you can visit them at their practice on Keilor Rd, Essendon.

Completing Your First Fun Run

Getting into running can be quite daunting for some people, and it may not come naturally. As an osteopath, I regularly work with people who are preparing for their first fun run. And, having also completed a few myself, I’ve compiled a list of important points to consider in order to get through your first fun run successfully, and  injury-free (hopefully). So, here are my easy-to-follow steps to get you off the couch and onto the track as smooth as possible!

1. Set Your Goal

It seems obvious, but is often an oversight for too many people. The first thing you should do is set out the goals you want to achieve. Set both short-term and long-term goals. For instance, your short-term goal may be to run 3 times in a given week, and your long-term goal may be to complete a 5k run in less than 30 minutes. You may also like to share your goals, whether it be with friends, work colleagues or, dare I say, on social media. This can help you be accountable to your plans and stay on track.

2. Get a Program

If you’re doing your first fun run, you probably don’t have an extensive history of running. Therefore, you probably don’t know how to best structure your training. This is where a good running coach or therapist can tailor a running program for you. They will take into account your goals, sporting and exercise history and current level of fitness, amongst other things, to work out a program that is perfect for your needs. They will also typically oversee and assess the effectiveness of the program and adjust certain elements as required. If you are not keen on guidance from a coach, check out Couch to 5K (link: http:// www.c25k.com/) or most fun run websites will have a basic program for you to follow too.

3. Track Your Progress

This is now super easy to do with modern smart watches. Most come with an in-house or 3rd party app where you can upload all of your training data to see how you are progressing. The problem is that smart watches are so good at giving data it can be confusing to work out what you should actually pay attention to! Some key points you should be looking at are: distance, time, speed and heart rate. If you are getting fitter your heart rate should start to become lower when you’re training at the same speed and terrain. Just don’t get into the trap of trying to beat your time every session – this is unsustainable and can lead to injury. Save your best effort for race day!

4. Do Some Cross-Training

If you’re new to running it can be very unwise to run every day. You should only be running 3 or 4 times a week to avoid injury and burnout. To build up some extra cardiovascular fitness and muscular strength try some alternative exercise to running. Some great options include swimming, cycling, rowing and resistance training. There are a range of strength training resources online, and programs to follow along with on Youtube.

5. Aches and Stiffness is Normal, Pain is Not

The body is amazing in its ability to adapt and change to the stresses placed on it, and running adaptations are no different. Some minor aches and stiffness is your body’s way of adapting to increased load – this for the most part is OK, as long as it only lasts a day or two and doesn’t get progressively worse. If some general aches and stiffness start becoming persistently painful it’s a sign that you’re over-doing it. It’s at this point you should probably see a therapist for some information and guidance.

6. Congratulate Yourself

Once you reach your goal make sure you take stock and enjoy your achievement. Reflect on where you started from, how you got there and what you want to do next. If you didn’t achieve your goal, think about why that was case and what you will do differently next time. The road to success is a long one, it may take more than one fun run to achieve your goals.

Final Note

There you go! Six tips to help get you to, and through, your first fun run. If you plan it out, take it slow, track your progress and celebrate your achievements, you can’t go wrong. But first, make sure you see a certified health professional before commencing any training program. Happy running!

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The Winter Blues: 5 Ways To Beat Seasonal Affective Disorder

Seasonal Affective Disorder

What is Seasonal Affective Disorder?

Simply put, Seasonal Affective Disorder (SAD) is a mood disorder brought on by the changing of seasons. In the colder months, it’s commonly referred to as the Winter Blues. Whatever you call it, both terms refer to feelings of depression and a lack of energy. So, is this really a disorder? Or are we again trying to diagnose ordinary life? You be the judge. Regardless of your stance, it can be agreed that what we are talking about are patterns of behaviour, and emotional states which are affected by our environment. Fortunately, there are a number of natural remedies to help counter these feelings. Below, we’ve listed our 5 strategies to beat Seasonal Affective Disorder for good!

1. Exercise Goals

Should we hibernate throughout the Winter, like big brown bears? It seems to be how many people choose to deal with the cold… However, it doesn’t seem to be contributing to our health and happiness a great deal. So instead, try setting yourself an exercise goal to improve your wellbeing. This study suggests that goals relating to personal development and improvement can create sustainable happiness. Set a specific exercise goal, give yourself a time-frame to reach it, put the required systems in place to achieve it, and get SMART.

2. Sunshine

If seasonal affective disorder in the Winter can be attributed to a lack of sunshine, then it only makes sense to seek it out when you can! Get outside during your lunch break and soak up some rays whenever the opportunity presents. According to studies, it’s all about our body’s ability to produce serotonin, the ‘happy‘ chemical. It seems our brain can produce more serotonin on bright, sunny days. So don’t hide indoors all Winter, get outside and give yourself the best chance at producing mood-lifting serotonin by seeking out the sunshine!

3. Find Your Winter Activity

Winter isn’t all bad everybody! There are lots of great Winter activities that you can find to keep you motivated. Like snow sports – so much fun! Or winter hiking, considerably less-expensive. There’s also nothing wrong with enjoying the sound of rain pouring outside while you stay in and watch movies all night long. You could even take up a new hobby, like woodworking! Point is, whatever you’re into, try to look at the positive aspects of Winter, even if you consider yourself more of a Summer person. You’ll find it far easier to enjoy yourself during the colder months if you choose to make it work.

4. Can the Comfort Food

Don’t over do it this Winter. It’s pretty easy to throw a few chocolate blocks back while you’re indoors doing a whole lot of nothing. So, make a conscious effort to maintain a sustainable, healthy diet all year round. You don’t have to be so unbelievably strict that the chocolate in your pantry turns a bit cloudy. Just be a little more in tune with your food choices. It really depends on your health and fitness goals of course. So perhaps consider these next time you’re tasked with a recon mission to the fridge on movie night.

5. Respect the Balance

Unfortunately, the universe is not here to serve you. And the weather doesn’t particularly care how you feel about it either. It’s going to turn whether you like it or not. So, respect the balance. There is no happy without sad, no light without dark, no Summer without Winter. Each positive’s seemingly negative counter-part presents opportunities to build and earn your own little piece of sustainable happiness. This is also the birth place of resilience and mental toughness. Don’t drop your head, embrace the changes and turn them into positives by implementing the strategies mentioned above. The good times are just around the corner…

Final Note

Don’t let seasonal affective disorder wreak havoc on your mental and physical wellbeing this Winter. Take an active role to ensure the sustainability of your happiness year-round, and combat these environmental factors by putting a plan in place. Don’t hit the pause button on your life just because the Winter Blues are knocking at your door. Get outside, get active, eat properly, find something fun to do, and respect the opportunities you’ve been given! A simple and drug-free method is never a bad place to start… As always, thanks for reading, and we’d love to hear what Winter activity you partake in to combat the Winter Blues! Let us know in the comments section below. Good luck!

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4 Ways To Successfully Achieve Your Wellness Goals

Sasha Wellness The Short Advice

About the Author

Sasha Layton is the founder of Sasha Yoga & Health, an experienced yoga & mindfulness meditation facilitator, and a certified Holistic Wellness Coach. She works with private and corporate clients all over Australia, and specialises in mindset and mindfulness. She believes that through education & knowledge, self awareness, and understanding the power of mindset, anybody can live a happy healthy life.

Steps to Achieving Your Wellness Goals

In a society where we are time poor, yet have more resources than we care to shake a stick at, being in a state of overwhelm is extremely common. Does this sound familiar? Reaching for that chocolate bar or fifth coffee by 3pm? Missing your third gym session this week because you got held back at work? Too tired to catch-up with that friend you haven’t seen in months? Or worse still, too tired to play with your children after work? I get it, there always seems to be so much to do yet so little time…and our health & wellness seem to take a backburner. Yet what if I told you that it has a great deal with what you VALUE and your attitude to wellness, that is key to whether you will achieve your goals or not? Read on…

1. Eat Healthier

It can be very tempting to eat crap when it’s surrounding you, so an overhaul of your cupboard and fridge to get rid of all the processed nutrient-lacking foods is the first step to eating healthier. Stocking up on fresh fruit & veggies, REAL food (i.e. not from a can, plastic packet or box), getting back into the kitchen, and learning how to cook, are the 2nd and 3rd steps. Not sure where to start? Booking some sessions with a certified Wellness Coach can help put you in the right direction. They can guide you on where and what to shop for, simple and quick nutritious recipes, and how to make it work for your lifestyle.

2. Move More

If you’re struggling to get to the gym or make that class you keep booking into, it’s time to ask yourself a couple of questions…and answer them honestly: 1) when am I most likely to exercise? 2) do I really enjoy this form of movement I’m currently doing?

If you answered no to the second question, ask yourself “what do I really enjoy?” There is no right or wrong time to exercise, because we’re all bio-individuals. Sure your best mate might enjoy getting up at 5am to attend their favourite yoga or HIIT class, but be honest with yourself on whether that’s really for you too? Finding the right time of day, what you really enjoy, and also what fits in with your schedule, is key to sustaining your daily movement habits.

3. Journal Your Thoughts

This could be via a food diary to keep track of your eating habits (particularly great if you get a lot of cravings), a movement log to track how much (or little) you’re exercising and at what times, or just a simple notebook where you write down thoughts, feelings and happenings that come up on a daily basis. By doing this, it will not only be helping you to brain dump, but also gives you greater insight into habits and patterns that may be holding you back. I personally love a pretty notebook and pen to physically write, but if you’re more an ‘online’ kind of person, check out this cool site http://750words.com where you can journal PLUS it tracks and gives you stats on your state of mind. It’s also password approved so completely private and no chance of anyone finding out your deepest darkest thoughts.

4. Get Accountability

Whether it be a friend, family member, partner, your FitBit app, or a Wellness Coach, using one (or many!) of these avenues is a sure fire way to keep you accountable to the goals you set. If it’s with a friend or loved one, you could even hold a monthly competition with each other so you have something to work towards and keep you inspired. If an exercise app, you can set daily or weekly goals which will remind you with notifications.

Final Note…

Being healthier doesn’t need to be difficult, it’s just about finding what works best for YOU, what inspires you, and understanding what it is in life that you really value. When you get to know yourself in this way, it really gives you the power to make the right choices.

Thanks you for taking the time to read my guest post for The Short Advice. If you have any questions or would like to find out more about my Wellness Coaching services, please get in touch or write in the comments section below, where I’ll be more than happy to reply.

Don’t forget to check out Sasha Yoga & Health here.

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The 5 Step Best-Approach To Get Fit And Stay Fit

The Short Advice Get Fit

About the Author

Hayden Moloney is the owner of Fit & Firing, and a published author on Amazon with his title ‘A Bootcamp Program A Week‘. He has worked in the fitness industry in Melbourne, Australia for nearly 10 years and specialises in corporate health and wellness. In other words, he helps everyday people get fit and lead healthier, happier lifestyles. Hayden not only aims to help his clients get fit, but also to stay fit. Sustainable exercise and nutrition is a key area of focus for Fit & Firing, and such is the tone of this guest post! Without further adieu, we present…

The 5 Steps to Get Fit and Stay Fit

This article will highlight some things you probably already know, but need to read again, to remind yourself just how much this ‘get fit’ situation is within your control. I’ve trained people with permanent disabilities, from different backgrounds, and with minimal to no exercise experience. The people who really wanted it, were able to get fit and have stayed fit as a result. Regardless of your experience or condition, there is always something you can do. Don’t excuse yourself because it’s more difficult for you than it is for others. You may need to seek medical advice first, or work harder than the next person, but it is possible for everyone to get fit and stay fit. 

1. Start.

The first step to get fit, is to just get started. If you are someone who doesn’t have much experience exercising, it might be a good idea to seek the advice of a trainer, an experienced friend, or even join an exercise group. Perhaps you’d prefer to have a go on your own? There are plenty of resources for that too. The main idea that I’m trying to get across here is that it doesn’t particularly matter what you do to get started. Just get started. Stop putting it off and waiting for the right opportunity to exercise. It’s already there, all you need to do is go out and find it. Not tomorrow, but today.

2. Ignore the Fads.  

Being healthy is not a fad. It needs to be the lifestyle that you choose if your fitness is going to be sustainable. There will be a new superfood pushed to the masses every year, or a new celebrity diet, or mode of exercise. Don’t get caught up in the hype, and try to remember why you began this health and fitness journey in the first place. I’m sure it wasn’t just for the juicy hashtags. Hopefully it was to improve your quality of life and make you a happier, healthier and more valuable person for the people that you love. Your justification will be a major source of motivation for you, which brings us to point three…

3. Set Goals.

In most step-by-step processes you might find this point at the top of the list. But you don’t always need a goal to get started. You do, however, need a goal to keep going. So, in the context of this article, why do you want to get fit? Your answer to this question needs to be the motivating factor that will help you stay fit, once the getting has been gotten. You might have more than one fitness goal to keep you motivated. For example, a long-term life goal (abstract) might be to exercise with your kids, and grandkids one day. A more immediate and specific goal might be to run sub five-minute kilometres by Christmas. If you want to understand goal-setting best practice, just read up on The Short Advice’s SMART goals article here

4. Find an Activity You Enjoy.

Don’t underestimate the importance of this point. Some of the best experiences you can have in life are those you create by undertaking physical activities. There are lessons to be learnt, and much fun to be had. So, find something that makes you happy, and motivates you to get fit. The social side of team sport/group exercise can be a great way to challenge and unite people. Often, there are many metaphors to life that will help your personal growth and development at the same time. Finding something you can do individually is also a great idea. Don’t rely solely on others for motivation, find something you can do whenever you choose. Such is the internal happiness strategy.

5. Embrace the Trial and Error Process

There are two ideas here. The first, is that what works for someone else may not work for you. There will always be contradicting, scientifically-proven studies selling you on the latest best-practice… ‘Eating your own hair increases metabolism’, or ‘backflips proven to reduce risk of cancer’. I made these headlines up, but I haven’t put them into Google Search yet, so who knows… Don’t believe everything you read, but don’t be closed off to new information either. Find what works for you in terms of nutrition and exercise, this is idea number two. Don’t be afraid to change it up now and then to improve and refine the process. If you’re always open to learning, you will allow yourself the best chance to get fit, and stay fit. 

Final Note…

Thanks for tuning in to our guest post today! For more information on nutrition you can view Fit & Firing’s ‘Don’t Diet’ article here. As always, thanks for reading and we’d love to hear your thoughts in the comments section below.