The 3 Keys To Living A Happier Healthier Fitter Life

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Why is loving yourself important?

Tell me, do you love yourself? Or, does the whole notion of loving

yourself make you feel uncomfortable? Many of us believe that loving ourselves

is not only vein and selfish, but also weak. So much so that we actually use self-criticism as a motivating force to drive

ourselves towards success.

However, nothing could be further from the truth. This is because well-being has more to do with your relationship with yourself, or the lack of it, more so than anything else. A huge part of which requires that you love and accept yourself for who you are, in each and every moment. And that’s because its self-love that gives you emotional resilience and makes you really strong. Its self-love that allows you to feel worthy and that gives you unwavering confidence - allowing you to be the best you. This includes allowing yourself to dream and chase your dreams. Its self-love that provides you with the desire and long-term motivation to treat yourself including your body, with the respect, love and attention that you deserve, as opposed to relying on willpower which is fleeting. Its self-love that enables you to feel whole and complete, instead of remaining eternally unsatisfied – as if something is always missing.

And so, the more you value and love yourself, the more you are

able to make better choices and therefore create abundance in every area,

including your relationships, your career, your finances and your entire sense

of meaning and purpose in life. In other words, loving yourself allows you to

honour your truth/worthiness of what you want. And so, unless you really love

yourself, then you will never achieve true successful in life.

What is

loving yourself?

To love yourself means to fully accept, to trust, to honour, and to be at complete peace with yourself in each and every moment. To love yourself unconditionally means just that - to love and support yourself without any conditions attached. This doesn’t mean that you have to like everything about yourself - think about all of the people in your life like your kids or your partner - they have aspects which you don't like but you still love them. It’s about doing the same for yourself. It’s about recognizing/seeing your perfection amongst your imperfections. In this way, loving yourself is about feeling empowered, by bringing forward your wholeness, in order to be the best you and live your best life.

How do we

love ourselves?

Let me ask you this… What if the very source of the unconditional love and gratitude comes from within? Well it does, and in order to truly love and honour who you are, then there are two main ways you can do this. One way usually results in a lifetime of self-sabotage and never ever leads you to greater self-love even thought it may fool you that you do love yourself. The other, is a fast track to loving yourself like no other, and it results in 100% full and unconditional love for not only yourself, but also towards all others also. To learn what this is, and to begin loving yourself unconditionally, then join my 3 keys holistic health and fitness program at www.h360.online

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What is clutter?

Clutter is anything that you no longer need, no longer use, or which no longer serves you. Examples include, useless computer files, worn-out jeans, or an unfulfilling relationship. Decluttering therefore, is simply the process of removing these things from your life, and/or reorganising these things in a way which minimizes clutter.

Why declutter?

Most of us are drowning in clutter – an overwhelming sense of ‘too much’ in virtually every aspect of our lives.  Take physical clutter for example - the average home has over 300,000 items of clutter. This is a problem because the more clutter we have, the harder it becomes for us to remain ‘present.’ Think about it – so much of the clutter we have is associated with memories, which distract us from being present now. Other clutter can just affect our concentration/create mind fog which also affects our presence.

Being less present can weigh you down and make you feel chronically tired and drained of energy, often leaving you feeling frazzled on a daily basis. It can distract you and affect your concentration, meaning it takes you much longer to do things, whilst at the same time making it easier to feel overwhelmed. It can even compound feelings of anger, sadness and depression, and can make it more difficult to maintain positive emotions. Clutter has a very real and negative affect on both your physical and mental health, including your overall enjoyment of life.

On an energetic level, clutter blocks the flow of abundance, getting in the way of the success we are reaching for. When we have clutter and unwanted stuff in our lives, there isn't space for the abundance we are seeking – be it more time with our family and friends, more money, or so forth. This makes it challenging to feel grateful and truly appreciate the things we have.

So, if you're serious about living more in the present including manifesting and welcoming abundance, health and happiness into your life, then there are some essential things that you need to declutter. To begin decluttering the very things you need to, then join my 3 keys holistic health and fitness program at www.h360.online

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Almost one billion of us take vitamin and mineral supplements, provided by an industry fast approaching two hundred billion dollars per year. But why? Often, it’s because we believe that supplements will cure us our deficiencies, and prevent us from being run down and ill. We believe that they will help us get ahead, and help us to live a better life. We believe the promise of vitamin supplements over the more mundane advice to eat well, exercise often and get sufficient sleep. We believe that popping a multivitamin will cover all bases and make up for all of the things we should be doing but don’t really have the time, energy and motivation to do. And we do so, not only because there are often super fit, Olympic athletes marketing these products to us, but mostly because it’s easy. But do we really need supplements, or is it possible to get enough vitamins and minerals from the food we eat? Let’s find out, but before we do…

What are Vitamins?

Vitamins are chemicals which are essential for life. Our bodies can’t make vitamins themselves (with the exception of vitamin d which is produced when our skin is exposed to the sun) so we usually get them from our food. There are 13 different vitamins which can be divided into 2 teams:

*Water-soluble – this includes all of the B vitamins (thiamin -B1, riboflavin, niacin, pantothenic acid, biotin, vitamin B6 – pyridoxine, folate or folic acid, vitamin B12 - cyanocobalamin) as well as vitamin C.

*Fat-soluble – this includes vitamins A, D, E and K.

Water-Soluble vitamins do not stay in your body. Instead your body will take what it needs and then you will excrete whatever is in excess. Fat-soluble vitamins on the other hand, are often stored in your body's fat reserves, including in the liver and can build up to toxic levels if you are not careful.

What are Minerals?

When most of us think of minerals, the first thing that often comes to mind is something that you find in the earth, like iron and quartz. This is true, however there are also small amounts of some minerals in foods too. For instance, red meat is a good source of iron. Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.

There are two kinds of minerals:

*Macro minerals - Macro means "large" in Greek (and your body needs larger amounts of macro minerals than trace minerals). The macro mineral group is made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

*Trace minerals - A trace of something means that there is only a little of it. So even though your body needs trace minerals, it needs just a tiny bit of each one. Trace minerals includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Why are vitamins/minerals important?

Vitamins and minerals are important because without them then we can’t see, hear, taste, smell, touch, breath, or do anything else. Vitamins and minerals keep our body working at an optimum. Vitamins and minerals don’t just keep us alive, they are life. When we don’t receive enough vitamins or minerals in our diet, then we become deficient and our body systems begin to fail. This is a fundamental contributor to the vast majority of physical and mental illnesses today, including but not limited to obesity, cancer, heart disease, anxiety, depression and substance abuse.

To find out the best sources of vitamins/minerals, what vitamins we should be taking, which vitamins/minerals are safe and not so safe, as well as which ones we can just get from food instead of supplements, then join my 3 keys holistic health and fitness pr...

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What is motivation and why is it so important?

Motivation means having a reason to act or behave in a particular way. We can have the best of intentions but without motivation nothing happens. Being motivated is integral for taking action and facilitating change in any area of your life, including towards your health and well-being, which is the focus of this post.

Very few of us are really motivated:

Most of us struggle to not only find motivation, but also to keep it too. Just think about how many times you have said to yourself either ‘I can’t find the motivation,’ ‘I can’t stay motivated,’ or ‘I was motivated but then I lost it.’

Why we find it hard to maintain motivation:

So why do we find it so difficult to become and stay motivated? The reason is because we are not in alignment with who we are (our true-self). As a result, we tend to go about motivation in the wrong way, including by having an over-reliance on external goals, as well as through constant self-criticism.

*An over-reliance on external goals - This includes things like doing a fun run, or getting in shape before summer or for a birthday. The problem with being motivated by such goals, is that even if you do eventually reach them, at some point or another, your mind will no longer see a reason to continue the behaviour, and so the motivation stops. This occurs because your behaviour is often merely a means to an end, and never truly the reward itself. The result being that you need to find something else to motivate yourself, and also continuously try to summon up enough will power to stay motivated with it again. Don’t get me wrong, having external goals is not the problem. They only become a problem when you use them as your main source of motivation, as opposed to being motivated from within.

*Constant self-criticism - This is the carrot and stick approach - the carrot is ‘I want to feel good about myself’ and the stick is ‘I don't want to feel bad about myself.’ This is a fear-based type of motivation - I am not ok if I fail, therefore I must try harder and succeed so I will be ok.  

Many of us think we need self-criticism to motivate and keep ourselves in line. And whilst some amount of constructive criticism is useful in motivating ourselves to change, most of us do this in a non-constructive way. This is the nasty, harsh, belittling, you're worthless, you're bad, you’re no good type of criticism. This language may sound extreme, but if you were to actually write down (especially on a bad day) some of the things you say to yourself, you would be surprised at both how nasty and how frequent it really can be, eg. I’m fat, I look ugly, I can’t do that, etc.

The problem with this approach is that whilst it may initially motivate us, it often leaves us feeling stressed out and even depressed which is not exactly the most conducive mood for motivation. It also makes us lose faith in ourselves. If we constantly tell ourselves ‘I'm no good, I'm not worthy, I can't do it,’ then we don't feel confident to take on new tasks. The more we do it the more we become aware of failure – ‘I'm not even going to try because the consequences of failing are just too devastating - it's better just not to go there.’ And so, we become less inclined to try and to keep on trying.

So why do we do it then? Well one of the main reasons why we are so attached to our self-criticism is that even though it is so painful, it’s because it gives us the Illusion of control. Think about it, how often have you said to yourself things like ‘I shouldn’t have failed.’ This implies that while it is theoretically possible that you will never fail... it's because you have done something wrong... you shouldn't have done this, you shouldn't have been that, etc. We love the illusion that it is theoretically possible to be perfect. To never have things go wrong, and do anything we want to do.

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What is correct posture?

Posture is the position you maintain – essentially how you hold your body. Dynamic posture is how you hold yourself when you are moving, like when you are walking, running or bend over to pick up something. Static posture is how you hold yourself when you are not moving, like when you are standing, sitting, or sleeping.

You have correct posture when your position creates the least amount of strain on supporting muscles, ligaments and joints whilst standing, sitting, lying down or doing any other activity. The key to correct posture is the position of your spine. Your spine has three natural curves - at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips.

Correct posture not so common

As kids we are often taught and reminded of the importance of correct posture, however as we age we are less mindful of our posture (low postural awareness). Unfortunately, we live in a forward-leaning society - spending much of our time sitting - either in the car, on the train, at work on our desks all day, at school, on the couch or glued to our smartphones. The result being that most of us have poor or incorrect posture.

Why is having correct posture important?

Correct posture…

 *Decreases your chance of injury, muscle pain and other problems – by keeping your bones and joints in proper alignment, decreasing joint compression and allowing you to use your muscles more efficiently. This prevents muscle aches/strain and fatigue/overuse and is essential for avoiding neck, back and shoulder pain including headaches, as well as arthritis, spinal/disk problems and constricted blood vessels and nerves, as well as tendonitis and bone spurs. Good posture also increases your balance and decreases your chance of falling.

 *Increases oxygen and helps all bodily systems to operate smoothly - breath is life, and good posture helps to open the airways and ensure proper breathing. Proper breathing allows enhanced oxygen flow to the nervous system, organs and other tissues, so that they all function effectively.

 *Decreases stress and better mood - poor posture creates unnecessary stress and strains your body including your spine, which can make you feel heavy, achy, tired and irritable. It also decreases your digestion which is linked to your mood – did you know that more endorphins can be released from your gut than your brain? All of these things combined often lead to increased stress, anxiety and depression. Good posture on the other hand, stimulates physiological arousal, such as a spike in blood pressure, and triggers a coping response to stress. The result is increased resilience and better mood. This is common sense really, given that the body follows the mind, and the mind follows the body. Try it now – adopt a depressed mind-state by thinking of something that gets you down, and see what happens to your body. Now do the opposite with a super excited mind-state – what happens? Your body follows your mind, so you go from a closed posture to an open one. Next time you want to kick your negative mood, start with fixing your posture first.

 *Helps you look and feel good - maintaining good posture helps increase your physical appearance because by avoiding slouching, you look taller, slimmer and stronger. The result being a more attractive, more comfortable and more confident you.

To begin achieving and maintaining good posture, then join my 3 keys holistic health and fitness program at www.h360.online

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We are what we eat but how many of us actually know what we are really eating? We often think that the food which we eat is safe, however this is hardly the case. Food is really only as safe as it is grown and manufactured, and the safest food to eat is organic food.

What is Organic?

Organic farmers and food producers grow and produce food without using synthetic chemicals such as pesticides and artificial fertilisers. They do not use genetically modified (GM) components or expose food to irradiation. Organic foods are foods in their most natural state, just as nature has provided. Some examples of organic produce include fruit and vegetables, dried legumes, grains, meat and meat products, dairy foods, eggs, honey and some processed foods. Any food can be organic or non-organic depending upon the processes it has been through.

Why is it important to eat organic?

It is important to eat organic because due to many of the processes which non-organic foods go through, they can be unsafe. Some of the dangers of non-organic foods include:

Genetically modified (GM): GM are foods that have been genetically modified/altered from its naturally occurring state. Genes from other sources have been introduced into these foods in order to ward off pests/disease and increase yield/profitability. For example, it is common practice for glyphosate (which is the active ingredient in Roundup) to be added to the genetic structure of plants. Currently, GM foods comprise about 55%-70% of the processed foods in the supermarkets, mostly in the way of GM corn and soy bean products. No long term studies have yet been done on the effects of GM on humans, however many have been done on animals which indicate infertility, immune problems, accelerated aging, problematic insulin regulation, stomach problems, reduction in digestive enzymes, liver toxicity, allergic reactions, antibiotic resistance, cancer and more.

Manure & Fertilizers: Manure such as animal poo or blood and bone contain anything which the animal was exposed to in its life, including hormones and antibiotics. These are then absorbed by the plant and into our own body when we eat it ourselves. If you’re vegan then you need to eat 100% organic to avoid eating animal products. Natural Fertilizers like peat moss and potash are fine, but chemical fertilizers can also be dangerous to your health in many ways.

Pesticides/Insecticides: Are applied directly to the unwanted pests of plants and can be either non-systemic or systemic. Non-systemic pesticides are topical and can be mostly washed off of a plant before consumption. Systemic pesticides are chemicals that are actually absorbed by a plant when applied to seeds, soil, or leaves. The chemicals then circulate through the plant's tissues, killing the insects that feed on them. ... Unlike with traditional insecticides, you can't wash or peel off systemic pesticide residues. Pesticides are often sprayed generally more on summer than winter crops due to increased pests. They are also excessively sprayed on out of season crops – which is a real worry when you consider that nearly all fruit and vegetables are available in our supermarkets all year around. And also because 90% of us don't even know what season most fruit and veggies are naturally grown in. So next time you want to buy tomatoes in the winter or broccoli in summer, take into consideration the impact these excessive additional pesticides may be having on your health.

Fungicides: Are chemicals used to cure diseases in crops and to protect seeds during shipment and storage. Many of the chemicals have adverse effects that harm the skin, lungs (like asthma) and eyes. Fungicide chemicals are known to cause contact dermatitis, chronic skin disease, visual disturbances, pulmonary edema and other effects.

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Definition: ‘Writing your own story:’

Honesty is the first chapter in the book of wisdom. Thomas Jefferson.

Did you know that the Latin root of the word "authenticity" is "author." To write your own story means to be the authentic author of your life. This includes knowing and living true to your highest values and continuing to do so when you experience adversity or hit cross roads in life. It means to live life on your own terms – in consideration of your needs and desires. To ‘own it’ and to intentionally make decisions that steer your life in whatever direction you choose. It means chasing your dreams and doing what you love and what makes you happy. You’re in the driver’s seat.

Why is it important?

 There is no greater agony than bearing an untold story inside you. – Maya Angelou

If you are not writing your own story, then you are simply a character in someone else’s story. Sure there is nothing wrong with doing this, but it will most likely be a mediocre life, with less happiness and increased stress.

If on the other hand, you want to live a happy and fulfilling life, then you need to write your own story. Whether you want to live a simple life or more exhilarating one doesn’t matter – what matters is that you live the life that ‘you’ want to live. Writing your own story makes you feel empowered because you are standing in your own power and in control of what you do and don’t want in life.

Writing your own story gives you a sense of purpose, and we all know that the best stories are the ones that have a purpose. When you do what you love, you have much more gratitude, and you achieve so much more in your life. Writing your own story and chasing your dreams lights a fire in your heart and whether you reach it or not it warms everyone and everything around you. Wouldn't the world be a better place if we were all inspired, if we all chased our dreams? I know I feel inspired chasing my dreams! Most importantly writing your own story makes you happy and you can't put a price on that!

Are you writing your own story?

There comes a point when you need to stop reading other people’s books and write your own. - Albert Einstein

Are you writing your own story, or are you following other people’s story? Are you living the dream – your dream? Are you just plotting through life according to other people’s wants, desires, expectations and dreams? If you are not writing your own story you need to start, especially if you’ve found yourself in the wrong story.

If you want to start writing your own story today, then join my 3 keys holistic health and fitness program at www.h360.online

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There are many things we should be doing if we want to live happier, healthier, fitter lives. But the one which is the greatest predictor of health and longevity is staying social. Staying social means;

*Having good relationships in your life – these are relationships with people whom you can count on when the going gets tough. People who you can trust to take you to the doctor if you are sick, or who can just sit with you if you're in despair. It's a biological imperative to know we belong and at least three stable relationships is what the research says you need here.

*Having daily social interaction - This means how much you interact with people as you go through your day. This includes not just the people you're really close to, but also everyone else you talk to. Do you talk to the person who made your coffee, with the postman, with your neighbor? All of these different interactions are an important part of staying social.

Why staying social is important:

*It’s good for your Body:

Research shows that loneliness shortens your life as much as being a regular smoker or alcoholic. If you’re a women with breast cancer, then you are four times more likely to survive if you are not a loner. And did you know that the level of satisfaction you have with your relationships is a better predictor of physical health than your cholesterol level? Your also much more likely to suffer from a heart attack because loneliness weakens the left ventricle of your heart – your really can die of a broken heart. Staying social is not only restorative for your heart, but also bolsters your entire immune system and will literally help to save your life. Women are often much better at staying social than men, and this is a contributing factor to why women in the developed world live an average of six to eight years longer.

*It’s good for your Mind:

Good relationships don’t just protect our body; they protect our brain. Staying social sends feel-good hormones surging through the bloodstream and brain, eliminating much of the emotional and physical pain you would normally experience if you weren’t as social. It leads to less mental deterioration as you age, including better memory functions and less chance of developing dementia. It’s also an important part of overcoming all addictions.

One of the biggest causes of mental health issues is stress – and today more people are feeling stressed out than ever before. One of the most simple ways to reduce stress is by staying social. It doesn’t matter who it is – your friends, work colleagues, your therapist or so on. Having someone to talk to helps to lighten the load and has been shown to significantly reduce stress levels and increase your overall well-being.

*It’s good for your Spirit:

It’s often said that the quality of your life is in direct proportion to the quality of your relationships, and I couldn’t agree with this more. Everything is better in life and more fun when you have people to share it with- laughter is the pathway to the soul. We all need each other, because if we don’t then we miss out on the greatest things life has to offer – the sharing and receiving of love, encouragement and support from family and friends. Sure, things like having a nice house, car or going on nice holidays can all boost your happiness in the short term, however it’s having great relationships and regular engagement that makes you happy over the long term. At the end of the day, all you really have and all that you can leave behind in this journey we call life, is the people you have met and touched along the way. Staying social is vital to the wellbeing of your spirit – the core essence of who you are.

How social are we?

Despite the enormous benefits of staying social,

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For the most part, Australians have a positive relationship with alcohol.  The majority of us drink moderately, and enjoy having a drink to relax and enjoy a meal with family and friends. However, there are those who have a more negative relationship with alcohol - consuming too much and too often.

Whilst we are aware of the risks associated with heavy alcohol use, we are largely unaware of the risks associated with moderate alcohol use. In-fact, there is an assumption that moderate use is actually good for our health. How many times have you heard that a glass of red wine is good for your heart? Yet the research behind these findings is weak at best, therefore the benefits of drinking alcohol in relation to our health have been massively exaggerated, especially when there is strong research to suggest that moderate alcohol use is not risk-free. In other words, no amount of alcohol is really safe, which is why the World Health Organisation has declared alcohol as a class 1 carcinogen.

What are the health risks?

Alcohol affects every body differently, depending upon your genetics, your diet, your gender, and your habits. Some of the risks associated with alcohol consumption include;

 *Depression & Anxiety: Alcohol changes the balance of chemicals that help your brain to think, feel, create and make decisions. Alcohol can cause symptoms of depression and/or anxiety or make an existing problem worse.

 *Poor Sleep: Ever had a couple of drinks only to find yourself lying awake in the early hours of the morning? If so then this is a rebound effect. While alcohol is a sedative, and its initial effect is to sedate, when this wears off, there is a rebound stimulant effect.

 *Weight Gain: A standard drink has around 80 calories. Research shows that most people who drink a glass of wine at home often pour double that amount into a single glass. That adds up if you're having a glass most days of the week and is a large contributor to the obesity epidemic (our nation’s biggest issue).

 *Long-term health problems: Alcohol can cause liver cirrhosis, fatty liver, hepatitis, brain damage, heart disease, high blood pressure, and even cancer. In-fact the list of cancers caused by alcohol is growing, and includes anything which alcohol touches – cancer of the mouth, upper throat, larynx, oesophagus, breast, liver, stomach, colon and rectum. Alcohol is also a likely cause for skin, pancreatic, and prostate cancer.

If you would like to find out my top tips for drinking less alcohol, then join my 3 keys holistic health and fitness program at www.h360.online

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What does being grateful really mean?

Gratitude is the feeling we have when we experience and reflect upon something that is of value to us. This could be something which is given to us or simply a feeling which spontaneously rises in our heart when we recognise the love and blessings in our life.

Why is it important to be grateful?

Gratitude is the basis of everything. Being grateful...

*Reduces Dis-Stress/Anxiety:

All emotions stem from either love or fear. Gratitude or appreciation is of the same vibration as love, therefore when you feel grateful it makes it harder to feel distress, anxiety or any other negative emotion. Try it; think of a stressor in your life, and just sit with it for a moment. Notice what this feels like in your mind and in your body. Now think of something which you are really grateful for, and completely focus your attention upon it. Notice the shift not only in your thinking, but also in how you feel. In this way, gratitude helps further to create a more positive mindset, meaning that you are more likely to seek solutions and opportunities as opposed to giving up.

*Makes you happier:

Many of us have been led to believe that when you are happy then you are grateful. However if this were to be the case, then why are there so many people who have everything that it would take to be happy, but they are not happy? And why are there people who have very little or much misfortune, but whom radiate happiness. Why? Because they are grateful. If you’ve been to some 3rd world countries you would have seen people with very little with glowing smiles on their faces. So it is not happiness that makes us grateful, its gratefulness that makes us happy. If you want to be happy in life, then you must be grateful.

*Helps you to live life to the fullest:

When we don’t feel grateful, through our dissatisfaction we close off to and miss out on all of the good things life has to offer. In contrast, when we open our hearts and become more grateful, then we are able to experience all of the joy and gifts available to us in each and every moment, and in this way we are able to live our life to the fullest.

*Helps you to focus on what’s really important:

‘To be content with what we possess is the greatest and most secure of riches.’ Marcus Tullius Cicero

The more you practice gratitude, the more ‘content’ you become and the more you come to understand that what you really need to fulfil yourself has very little to do with the external world. In this way, gratitude helps to free yourself from having to be, do or have anything in particular – and with it much of the stress caused by chasing all things external. This doesn’t mean that you will sell all of your possessions and shift to Byron Bay. It simply means that instead of being fixated on and ‘wanting’ all of the ‘unnecessary stuff,’ you will instead by your very nature, find yourself desiring to live a much ‘simpler’ life. A life which allows more time and energy to adopt positive lifestyle behaviours, and restore balance and well-being.

*Helps you to be the best version of yourself:

Gratitude helps to deepen the connection with your authentic self by helping you to like and even love yourself more. This allows you to become more focused, more calm, more resilient, more motivated, more compassionate and much more. In short, gratitude helps you to become the best version of yourself.

If you would like to find out how to become extremely grateful in every way, then join my 3 keys holistic health and fitness program at www.h360.online