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How to Stay Positive in Negative Times

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These days we seem to be living amongst information overload.  We have negative news updates now creeping into our social media feeds, terrorism fears, constant internal comparisons to instagram accounts with stacks of followers, we're seeing the current gun violence in the US, we have financial fears.. the list goes on.  We cannot deny the times that we find ourselves living in, but we can take control of how we, as individuals and as a community, respond to them. The truth is, shit happens and its going to happen.  Once upon a time we all knew this, but our current world plasters perfection everywhere and its as if we've lost sight of the real world (this absolutely does not condone violence or hatred of any kind, and it never will.  Those kind of acts must be dealt with effectively.)  Life will always be an ebb and flow, just like the seasons, circumstances will always come and go.  Once we learn to let go and allow nature to take it's course (allow the negative circumstance to naturally subside), we are reminded that everything is only ever temporary and there is always a lesson to be learned, and a greater outcome awaiting us.

With all of that in mind, here are my tips for 'weathering the negative storms' and keeping a positive mind:

  1. Have compassion.  Compassion or those communities effected, compassion for your co-workers, compassion for your neighbour driving you nuts, compassion for the driver who just cut you off on the road.  We must expand our awareness to the fact that, in one way or another, we're all struggling.  That neighbour who is driving you nuts; may be about to lose a parent, that driver who just cut you off; may have just lost their job and may not know how they will pay their rent this month.  No one is rude, angry or hurtful to another when they are genuinely happy in their own life.  Once we understand this, it makes it a lot easier to deal with negative/unhappy people.
  2. Only concern yourself with what you can control.  This one can be a hard idea to grasp, but once we do, it's very freeing.  It doesn't change the circumstance, but it changes your reaction to it.  It's not about sitting back helplessly, it's simply the act of letting outside circumstances be managed by those who have the power to make the change.  Stress and worry wreak havoc on our nervous system, so when we stress that our train is delayed and we are now late for work, we're asking for a morning of chaos; unnecessary anxiety, stress & worry.  Stressing while sitting on the train wont make it go any faster and you cant get out and push it!  So this is where you accept that you're going to be late, let those who need to know, know and enjoy the extra 20 mins you get out of the office!  Relax, your co-workers wont even be thinking anything of it anyway, they're busy reading their emails or trawling news.com.au.
  3. Appreciation for everything.  Even when times are tough, there is always something to be grateful for.  Be thankful for the person who held the train door for you, be grateful for the lovely meal you ate, appreciate your income every month, thankful for the roof over your head, grateful for your loving partner or family.  As much as there are endless negative things we could think about, there are endless positive things.  The more you turn your attention to the good things in your life, the more they will show up.  It is law!
  4. Acceptance of the circumstances.  Accept that crappy things happen, accept that you will move through it and accept that the sun will break and you will find yourself on the other side, wiser, stronger, smarter and with a fresh outlook.

All it takes is one small positive action towards another to have a positive ripple effect.  You may be the reason that person smiled this morning, they may then hold the door for another, that person may then buy their co-worker a coffee.  All of these small action pay it forward for more optimism and positivity throughout us all.

How can you pay it forward today?

xSx

Fallen Off The Bike? You can still ride it.

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"Just because you've fallen off the bike, doesn't mean you've forgotten how to ride it"  I can't remember whether it was my friend, Mel or I who come up with that little tidbit, but as soon as I heard it, I knew I had to write about just that. We all make new commitments to ourselves, and probably daily.  "I am going sugar free", "I am going to do 3 gym classes a week", "I will start getting more sleep" etc.  But how frequently are we giving up all too easily as soon as we slide a little?  We think that as soon as we waiver a little bit, that we have totally failed, so we may as well give up now.  We've become all or nothing.  Truth is, we're going to fall off the wagon every day, after all, it's how we learn.  The real skill is how we bounce back from our setbacks.  This is the gig.  It's really about a commitment to re-trying, time and time again and not beating ourselves up when we do slide.  Eating that one tim-tam doesn't mean that you've completely reverted back to your sugary days.  You probably used eat 3 a day, and now you're down to 1.  That's great (literally taken that one straight from my life..).

After committing to commitment, you will find that it will get easier and easier and you'll shorten the recovery time, each time.  You'll start to bounce back quicker and quicker.  You'll even start to enjoy the process as you'll know what to expect and you'll quickly learn that you can do it.  By appreciating the progress that you are making and realise that you are achieving far more than you realise.

It's not about being perfect, for we will never ever be perfect.  It's about our commitment to being better, doing more (or sometimes even less), to eating better, to sleeping longer, to being more active, to meditating regularly, to saying "I love you" or "I forgive you" to someone (and yourself!), ultimately it's about feeling better more often.

Let yourself off the hook and commit to doing better tomorrow, and the next day.

xSx

Recipe: Delicious Infused Water

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We all know the 8-glasses-of-water-a-day drill, but how boring can water be though, seriously.   While there are some days where 8 glasses of water is enough, there are other times where we should be aiming for 3 litres.  It is important to be consistently drinking water, especially when we know that our bodies (us!) are around 70% water! I have created a delicious infused water blend to keep me reaching for water over sweeter drinks throughout the day:

  • Mint leaves
  • Half a Lime
  • Half a Lemon
  • 2 Litres of water

Not only is it delicious, but it helps flush nasty toxins from the body and assists to alkaline the system.

Mix up a jug of it and keep it in the fridge or get a glass bottle (or BPA free plastic bottle) and keep on your desk to drink throughout the work day.

Soda water also goes great with this mix.  Think Vodka, Lime and Soda...sans Vodka and more flavour, super refreshing.

Infused water is a great alternative over cordial for the kids!  Just chop up their favourite fruits and add them to the jug.

I would love to hear your favourite infused water blends in the comment section below.

xSx

 

My jug at home

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Recipe: My Favourite Breakfast Smoothie

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This breakfast smoothie is the bomb!  Not only is it delicious, but I look forward to it each morning.  Plus it's super easy to clean up, bonus for when you're in the morning rush. Packed with protein and nutrients, this smoothie keeps me full all morning long.

Using your blender (I use a Magic Bullet), load up the cup with the following:

  • 1 medium banana
  • 1 Tbsp of chia seeds
  • 1 Tbsp of pumpkin seeds
  • 2 Tbsps of coconut
  • A few mint leaves
  • 3 (or 4) heaped Tbsps of natural Greek yoghurt
  • 1 large handful of washed blueberries (alternative: frozen berries / other berries)
  • 1/2 cup of water (alternative: coconut water / almond milk)

Blend, stop, shake the cup and then blend again.

Enjoy!

 

Here's the ingredients that I use:

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LifeCoachSam Has An Exciting New Vibe.

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It has been a while since I last posted, but now I am back- more refreshed and feeling better than ever! A lot has changed over the past year and I am feeling so inspired to bring you lots of helpful articles, guides and personal stories to continue to motivate you to live a balanced life.  The direction and focus of this website will be changing slightly.  I am feeling more drawn to wellness writing rather than writing only personal development content.  I feel like wellness covers all areas of our lives in the same way that personal development does, however, wellness allows for more freedom and balance.

This past year, a wellness-lifestyle has been my focus and a priority.  Wellness across the board; healthful food, getting back into basketball, taking time out, lots of socialising, massages, meditation classes, learning to say no, learning to stick to my new budget, fitness and adventure.   Wellness is a grounded lifestyle but it also encourages us to continually learn and grow.

To clarify, my definition of 'wellness' is obtaining health and balance across all areas of my life, essentially a lifestyle of maintaining general wellbeing through making healthful choices.

By no means have I been perfect nor totally strict on myself, but each and every week I take the time out for myself and come back to centre.  Whether that be cutting sugar for a week, or committing to increased exercise, or even getting my butt to Sunday morning meditation class, but no matter what, I always come back to honouring my true self.

As I write this blog, I am sitting on my couch still buzzing, yet feeling totally balanced from my first Reiki session.  This is just one of the new things I have fallen in love with over this past year and I will be sure to give you the full low-down on Reiki and, well, pretty much everything else that I have tried, loved, those not-so-loved and everything in between.

Throughout this journey, my intuition has become my greatest tool.  It is a daily compass.  And from this place, I am feeling so inspired and energised to bring you great content on lots of health and wellbeing areas that I have explored, re-discovered and lived this past year.

My desire for this page is to create a community of self-lovers and wellness-junkies.  Our personal wellbeing must be our first priority!  If we are neglecting ourselves, how can we show up fully to this world.  It starts with you and your relationship with yourself, and is maintained by you showing up for your greatest good.  It is not always easy, but it is definitely always worth it.

I am so excited for you all to see what is in store for LifeCoachSam.  So much goodness is coming your way!

xSx

Remember, every smile is contagious- so go spread the good stuff!

COMMUNICATION - The "3 Step Success" Series

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Effective communication 1: Listen to hear, not to reply 2: Be empathetic 3: Have open body language

🔷 More often then not, when we are in conversation, we are preparing our next response while the other is talking or we even speak over them. When we truly listen to what the other person is saying, we are able to connect on a deeper level and fully take in what is being said. This allows for the listener to pick up on non-verbal cues and therefore give a more meaningful reply.

🔷 The best way to be an empathetic listener is to put yourself in the other person's shoes, rather than making assumptions or passing judgement on what is being said. Empathetic listening allows you to be much more understanding to the speaker's situation and feelings, and therefore allowing you to give more constructive feedback.

🔷 You may not be aware, but 55% of your communication is transmitted through your body language. This makes body language vital for effective communication. We've all had a time when someone isn't listening to us, their eyes are looking elsewhere, legs might be crossed and they're hardly acknowledging what is being said. Therefore, you want to be sure that your body language is open and attentive with your body facing the speaker, arms uncrossed and maintaining eye contact.

BUDGETING - The "3 Step Success" Series

This week's topic is "Budgeting". We're coming into the spending season of the year and what better time to get on top of our spending then now. 1: Know exactly what your weekly expenses are. 2: Don't carry a credit card. 3: Carry cash.

🔷Once you know exactly what your weekly expenses are, establish how much of it is actually essential spending. Now you can allocate set amounts for saving and weekly spending. Set up scheduled transfers for your allocated savings so you're not tempted to spend it.

🔷Rather than carrying a credit card that is so tempting to use, have a key card linked to an account with emergency money (just in case). Credit card spending is a massive trap! Keep your card in a safe place at home for those essential online purchase, like flights!

🔷Since you now know how much allocated spending you have for the week, carry it in cash. It the best way to keep track of spending and you're less likely to part with cold hard cash.

Let me know in the comments below👇 which tips you'll be implementing this week and let me know how you're going implementing them. For more tips and articles head over to www.facebook.com/lifecoachsam3

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NIGHTS - The 3 "Step Success" Series

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This week's instalment is "Nights" 1: Switch work off. 2: Do something for yourself. 3: Scheduled bed time with 8 hours sleep.

Turn electronics off, especially work! Our minds and bodies have been going all day, night is the time to wind down. Work really can wait until the morning.

Do something for yourself. You've been going all day after all. Whether it be cooking a nutritious meal, going to the gym, a hot bath, reading..whatever. By doing this, you allow more to your day than just work, your soul will thank you for it!

Sounds simple (and it is) but how many of us are actually doing it? Lying in bed on your phone doesn't count! By getting a full 8 hours sleep each night, you're allowing your body and mind to fully repair and you'll wake much fresher to take the new day on.

Implement these 3 simple little steps into your night routine and you'll be reaping the benefits! For more tips and action steps, head on over to www.facebook.com/lifecoachsam3 and my instagram page at @lifecoachsam. If there is a topic that you would like me to cover, let me know in the comments below IMG_2316.JPG