lifestyle changes_ do this not that

Mindset Shift for Successful Lifestyle Change

Have you ever decided to make lifestyle changes but couldn’t follow through?

Embarking on a journey of self-improvement often involves setting ambitious goals, whether it’s exercising more, eating healthier, sleeping better, quitting smoking, or drinking less. However, many individuals find themselves trapped in mindset pitfalls that hinder their ability to follow through on their resolutions.

For tips on how to crush your resolutions, read this post.

In order to turn aspirations into reality, it’s crucial to reassess and adjust our attitudes towards these objectives. Here are some common progress blunders and the mindset adjustments necessary for success:

1. The Perfection Trap

Problem: Striving for perfection often leads to rigid plans with strict rules, making it challenging to adapt when unforeseen circumstances arise.

Solution: Aim for “good enough” instead. Understand that your best effort may vary each day, and practicing self-compassion on challenging days will help maintain consistency in your journey.

2. Going Too Hard Too Soon

Problem: Overestimating capabilities and underestimating effort can result in an unsustainable “whatever-it-takes” plan.

Solution: Start small. Commit only to what you can realistically achieve, even on difficult days. Taking tiny, manageable steps ensures adherence to the plan and allows for gradual progression.

3. Counting on Ideal Conditions

Problem: Relying on perfect circumstances sets unrealistic expectations, as life is inherently unpredictable.

Solution: Plan for potential challenges. Anticipate obstacles and have contingency plans in place. Flexibility is key to navigating the inevitable ups and downs of life without derailing your progress.

Take Away

By recognizing these common pitfalls and adopting a more flexible and forgiving mindset, individuals can increase their chances of successfully implementing positive changes in their lives. Embracing imperfection, starting small, and planning for challenges will not only make the journey more manageable but also foster a sustainable and resilient approach to personal growth. Remember, it’s not about being flawless but about making progress one step at a time.

Trying to make lifestyle changes? Start here.

stress management hacks

Finding Your Calm: Easy Ways to Manage Stress

Stress is an inevitable part of life, impacting us all in different ways. Surprisingly, some individuals appear more adept at handling stress than others. The good news is that managing stress is a skill that can be cultivated with practice. In this blog post, we’ll explore effective stress management practices that can help you navigate life’s challenges with resilience and balance.

Stress Management Practices:

  1. Assess Your Time Usage: 🕰️ Ever wondered where your time goes? A time journal can be a game-changer. By meticulously recording your daily activities, you gain insight into how you’re truly spending your time. This knowledge enables you to optimize your schedule, eliminate unnecessary tasks, and carve out time for what genuinely matters to you.
  2. Plan Ahead for Peace of Mind: 📅 Planning isn’t just about making to-do lists; it involves anticipating potential challenges. Knowing what needs to be done and having contingency plans in place instills a sense of control, reducing stress. Be prepared for the unexpected, and you’ll find yourself better equipped to handle whatever comes your way.
  3. Protect Your Focus: 🚀 Distractions can turn even the simplest tasks into stress-inducing challenges. Create a “focus bubble” during crucial times of your day to enhance efficiency and reduce stress. Minimize external disruptions to allow for smoother cognitive activities, ultimately leading to a more productive and less stressful day.
  4. Zen Your Space: 🌿 Imagine entering a room that instantly puts you at ease. Now, envision creating such a space in your home. By curating an environment that promotes relaxation, you assist your mind and body in shifting gears to a state of rest and digest. Transform your space into a sanctuary that facilitates rejuvenation and mental calm.
  5. Actively De-stress: 🧘‍♂️ Stress is like water filling a cup that never stops pouring. Without actively emptying the cup, it eventually overflows. Actively de-stress by engaging in activities that allow you to release accumulated tension. Whether it’s a nature walk, meditation, or yoga, these activities act as a valve, helping you “empty the cup” and maintain balance.

Take Away

Stress is a universal experience, but how we respond to it can make all the difference. By incorporating these practical stress management practices into your daily life, you can build resilience, enhance your focus, and create a more balanced and fulfilling existence. Remember, stress management is a skill that improves with practice, so start implementing these strategies today for a healthier, happier tomorrow. 😌 #StressManagement #Balance #WellnessTips

Need help building a self-care plan? Let’s chat.

Step by Step: Crushing Resolutions Without Breaking a Sweat

Ah, the annual ritual of “New year, new you.” Guilt from holiday overindulgence sets in, and suddenly, we’re face-to-face with the mirror, contemplating the need for a change. And nothing like the fitness industry to make us feel inadequate. Suddenly, we’re bombarded with weight loss ads, body transformations, and detox diets. It’s like the universe yelling at us to go big or go home.

So, fueled by excitement and perhaps a touch of leftover holiday sugar rush, we go all-in. We’re talking the whole shebang – diet, exercise, sleep, meditation, the works. Two weeks later, reality hits: we’re barely keeping up, the diet is on life support, workouts are a distant memory, meditation lasted about as long as a tub of ice cream in our freezer, and early bedtime? Please, that was never our thing. Oh well, we tried.

Why Resolutions Don’t Stick

The problem? We fixate on the outcome – usually losing weight – without acknowledging that we can’t really control the scale. Going big, in this case, doesn’t necessarily mean better; in fact, it often sets us up for a spectacular crash. All that willpower and grand planning lead to commitments we’re not ready to keep. The result? Disappointment, frustration, and a diet plan that was, let’s be honest, destined for the graveyard.

Reality check: a good plan isn’t about the fanfare. It’s about recognizing your starting point, leveraging what you’re good at, and working around those quirks of yours. A good plan doesn’t have to be a dazzling display of complexity; it’s about focusing on what you can control – your actions. Small steps, my friends, small steps.

So, instead of tackling life with a total overhaul that lasts as long as your average houseplant, let’s go small – like microscopic.

How to Fix It

My suggestion? Find one thing that doesn’t make you break a sweat just thinking about it. Commit to that for a month. Track your progress like it’s your favorite Netflix series. Then, after a month, pat yourself on the back and ask, “What’s my next logical step?”

Do this for 12 months, and voilà! You’ve taken 12 manageable steps towards a better you. You’ll be brimming with confidence, armed with new skills, and feeling like a success story all year round. Forget the grandiose plans; life is about the small victories and the laughs along the way. After all, who said resolutions have to be hard?

Need help with a plan that suits you? Let’s chat;)

How to boost mental health and wellbeing

5 Easy Ways to Boost Your Mental Health and Wellbeing

Do you ever feel like you’re constantly rushing through your day, with no time to relax? And when you finally hit the hay, your mind starts buzzing with all the things you didn’t get done or worries about the future? You’re not alone. In this blog post, we’re going to talk about the idea of “white space” – a simple concept that can make a big difference in your mental health and wellbeing. We’ll explore what it means and give you practical tips on how to incorporate it into your daily routine.

The Mind’s Catch-Up:

Throughout the day, our minds are busy dealing with work, family, and personal stuff. But they also store away unresolved issues. It’s only when we finally stop that our minds catch up, bringing up all those thoughts we pushed aside. This mental overload can mess with our sleep and well-being.

Understanding White Space:

Think of “white space” as intentional breaks for your mind – short moments without demanding activities. It’s a chance to reset and find balance. Contrary to what you might think, it doesn’t need a lot of time; it’s about being smart with the time you have.

Practical Tips for Incorporating White Space:

  1. Scheduled Mental Breaks: Find small moments for white space during your day. It could be a short walk, a coffee break, or doing something you enjoy, like drawing or listening to music.
  2. Strategic Lunch Breaks: Use your lunch break for white space. Find a quiet spot away from your work area. Spend just 5 minutes noticing your surroundings. Leave your phone behind to avoid distractions.
  3. Mindful Observations: During white space, pay attention to the present moment – what you see, hear, and feel. This can help calm your mind.
  4. Disconnect from Devices: Take a break from your phone and computer during white space. Avoid social media and emails. This lets your mind relax and recharge.
  5. Prioritize Regularity Over Duration: It’s not about spending a long time in white space; it’s about doing it regularly. Even short breaks can make a big difference.

Take Away

In a world that often glorifies being busy, it’s important to take time for yourself. White space is a simple way to do that. By intentionally creating moments of calm, you give your mind the chance to work better and bring balance to your life. Give it a try and see how these small breaks can make a big impact on your mental health and wellbeing.

Need help creating a routine of self-care? Take a look at our services.

How Open-Minded Are You?

A mind is like a parachute. It doesn’t work if it is not open.

Frank Zappa

Open mindedness is usually considered a positive quality and it’s a personality trait.

But what exactly is open-mindedness?

Being open-minded means being receptive to a wide range of ideas and experiences with no judgement or prejudice. Open-minded people are willing to listen to another person’s point of view with curiosity, even when they don’t agree with it.

They may think “what can I learn from this person?” rather than argue or try to prove their point. The thing is that open-minded people know that they don’t know everything, and are ok when their ideas and beliefs are challenged.

Why would you want to be open-minded?

Well, It gives us the opportunity to review outdated concepts and beliefs so we can learn and grow. This allows us to gain insights about ourselves, to experience new things, to feel more optimistic about the future and to become mentally resilient.

How can you become more open minded?

  • Nurture a beginners mind – instead of saying “I already know this” which closes your mind to new ideas, try shifting to a “what can I learn from this?” mentality.
  • Keep in mind that every idea is valuable – don’t discount ideas that don’t agree with your beliefs straight away. Let them simmer in your mind. This way you’ll be more likely to see nuances that you haven’t considered before.
  • Explore polarities – instead of labelling everything as right or wrong, true or false, look at things through different perspectives. Ask yourself – “what else could this mean?” or “what would be like if I was in this person shoes?”
  • Look at everything with curiosity – when you look at things with the eyes of a child, your imagination kicks in. Your horizons expand and suddenly anything is possible. That’s when you get “ah-ha” moments.
  • Allow yourself to experiment – if you look at every experience as an opportunity to try new things, you stop perceiving mistakes as “bad” and more like part of the process. It’s liberating!

Self-care vs Self-indulgence

When you are feeling down and need to lift your spirits, what do you usually do?

A Bubble bath, a walk in nature, a cup of tea and a book…

Self-care is noticing your own needs and taking an active role in maintain or restoring wellbeing.

But be careful with the strategy you choose to adopt.

Eating a whole bag of cookies or draining a bottle of wine, – is not good for you and you know it. Neither is sitting in front of the TV for hours or mindlessly scrolling through social media.

Don’t mistake self-indulgence for self-care. How do you know the difference?

By how you feel after it. If you feel energised, joyful and in peace, it’s definitely self-care. But if you end up feeling guilty, ashamed or simply yucky, it was just a desperate attempt to break an undesirable state. 

We all have our moments. It’s not realistic to think that you must feel bubbly and cheery all the time.

There will be days, in which you will feel less than best and that’s ok. Just understand that in those days, you will need a little more love, kindness and compassion. That’s what self-care really means.

The big shift

If you have been struggling with weight-loss, you must watch this video. In this video, I explain how a simple shift in perspective can improve your long-term motivation and commitment, helping you staying on track.

Turn weight-loss failure into success

Weight-loss is not just about calories in and calories out

This is a gross oversimplification of a very complex process. You see, weight-loss is a multifaceted process with way too many variables that cannot be just boiled down to a mathematical equation.

The truth is that even the scientists don’t know for sure everything that it is involved in it. So let’s spot pretending that this is just a matter of exercising more and eating less.

The human body is a complex piece of machinery that relies on homeostasis to function properly.  If you are not familiar with the term, homeostasis is a self-regulating process that resists changes in the external environment in order to maintain a steady state of physical and chemical conditions that are crucial to survival.

When we make drastic attempts to lose weight, we threaten the stability of systems, and the body has no choice but to defend the energy balance.

The one thing you need to know to achieve your goals

“Your body will not manifest anything that your mind doesn’t believe is possible.”

Carla Torres

That’s right. Everything is created in your mind first. Your thoughts influence your behaviours and your behaviours, well, they influence your results.

If deep inside you don’t feel you can achieve something, your mind will prove you right. This means that you won’t find the strength you need to push your limits. You won’t have the will to look for solutions. You may try again and again but you will always fall short.


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