spiritual

Recipe: Raw Glow Bars

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These are soooooo good!  I needed something to cut my serious chocolate habit.  My office has a chocolate biscuit genie somewhere, because our never ending Tim Tam supply is in full force!  Come 2pm all I can think about it my next chocolate hit.  Chocolate is my drug, it's ridiculous.  So I knew I had to make something super delicious to cut this hardcore habit.  And I did!  3 days in and I am only 1 Monte Carlo down #winning. My Raw Glow Bar recipe is:

Ingredients

Large handful of Medjool Dates (soaked for a couple of hours)

1 handful of Almond shaves

1 handful of crumbled bran

Chia seeds

Raw cacao (to taste)

1 handful of Buckwheat

1 handful of crushed cashews

Method

Soak your dates for an hour or 2.

Mix all dry ingredients together.

Blitz your dates (removing the seed).

Get your hands dirty!  Using your hands, mix and combine thoroughly.   Gradually add dry ingredients until your mix is even consistency.  You don't want it too dry or wet.

Set in a container in the fridge or freezer.  Then use a pizza cutter to cut into your bars.

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MONDAY MEDITATION | The Most Important Words You Could Say to Yourself

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Have you ever really considered the thoughts you have towards yourself?  How do you really feel about yourself when you look in the mirror? Let's all make a shift.  Instead of having critical thoughts when looking at ourselves, let's start to see our great qualities.  Let's feel appreciation for who we are and embrace our quirks.  I can guarantee that others are looking at what they love about you, rather than the flaws that you see.  You're individual and amazing.

xSx

https://youtu.be/6SyYFh0xDUg

MONDAY MEDITATION | Want To Get Out of The Right Side of Bed? Use This.

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This week's Monday Meditation is a quick and easy mindful practice to start the day off on the right foot!  When your alarm goes off, what are your first thoughts?  "I don't want to get out of bed", "urgh, already!?", "the weather is crap today".. the list could go on!  Instead of starting the day with negative thoughts, kick start with positive!  Shift your awareness to the things that are going right in your life, the things that always work out and the things that you may have stopped paying attention to.  By turning your awareness to the things that are going right, you're shifting your mindset into an appreciate one while also activating your awareness to look for other things that are going well. All you've got to do to start the day off right, is think of three things that are going well and that you are appreciate for. Three!  It's that simple.  The key is to feel into the things you've listed and then get on with your day.  I can guarantee that if you use this every day, you will start to turn, not only your morning routine, but your whole day, around.

xSx

https://youtu.be/Z4d4-VJ-Pho

MONDAY MEDITATION | 1 Minute "In + Out Breathe" Meditation

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Looking for a meditation that you can do literally anywhere.. even at the traffic lights?  I've got the right one for you!! This little gem is so easy and subtle, you can literally do this one anywhere.  You can use it at your desk, on the tram/train, at the traffic lights, before a meeting.. anywhere!  It's the ultimate little reset, best part; it only takes a minute!

Check it out and be sure to comment below to let me know how you go :)

https://youtu.be/pWqa46LoP4M

xSx

Better than Coffee!

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We all can struggle to wake up in the morning, but for those that are caffeine dependant, you could be doing more harm than you realise. Caffeine in small doses is generally fine for consumption, but your daily coffee, whether you're a 3 cups a day or just one cup a day coffee drinker, could be causing chaos to your nervous system, especially if you find that you are particularly stressed. Taking a caffeine detox every so often will do wonders for your system! Here are my tips for healthier wake-up substitutes.

Lemon Water I drink lemon water every day, I love it! In summer I have a jug of water in the fridge with half a lemon, half a lime and around 5 mint leaves. It's delicious, refreshing and aids the liver with detoxification. I even have mint and lemon in my water bottle on my desk a few times a week. The only caution with this one is to try and use a straw to limit the acidity on your teeth.

Morning exercise Put your work-out gear on and walk part of the way to work. I know the days that I walk half an hour to the next train station in my gym gear, are the days where I feel the most energised when I arrive to the office. Even if the walk wasn't strenuous, I still feel like I have moved my body and done something physical, especially before I spend many hours at a desk with little movement. If you drive to work, make an effort to get a 20 minute walk in before you leave (walk the dog, snoop on neighbours..) or even arrive at work early and take a walk around the block. You will certainly feel more awake after it.

Fresh air and sunlight Our bodies have a natural cycle called the circadian rhythm. We are naturally designed to wake up to light and wind down from dusk. When you wake, open the curtains and your windows. This will activate your body into wake mode.

Get out of bed when your alarm first goes off If you wake before your alarm, get up then. When we fall back asleep or take our time getting up, we are creating a sluggish state which can set the tone for the day ahead. You will also benefit from being able to take your time getting ready, rather than rushing.

Get enough sleep If you find that you are still tired when your alarm goes off (we have all been there..) make an effort to get to bed earlier. Just add 30 mins every week or so until you find the right amount of sleep for you. You will know that you are getting enough sleep when you wake up feeling refreshed. That mythical morning fresh feeling does exist and you will definitely be less likely to reach for coffee when you feel this great in the morning!

Sleep with your phone in your living room We all know the "roll over, grab phone, alarm off, click email, scroll Facebook, roll out of bed" routine. Set an old-school alarm and have your phone in another room. This will force you to get out of bed earlier to check your phone and will also create a more peaceful sleeping environment.

Cooler than normal shower Whether this shower is at your workplace after your morning exercise or right after you get out of bed, a cooler than normal shower has calming effects on our nervous system, strengthens vagal tone and wakes your senses up and leaves you feeling extra fresh!

Let me know which healthier routine options work for you and if you have any other tips that work for you, leave a comment below - I would love to hear them!

xSx

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!

Knowing When to Let Go and Why No-one is Doing It

IMG_8699 As humans, we have a hard time letting go. We have been taught that if something didn't work out how we had expected then we have somehow failed or that we have been rejected. We assume that we were the problem or that we did something wrong. We then live in the "what ifs" and we continue to live in a state of "if only".

What we really need to be taught is that you were not being rejected you were being re-directed, and it's a wonderful thing. Society, as a whole, has controlling tendencies, we feel like we can control the outcome of every situation and that it must go our way and if it doesn't then we were hard done by. Doesn't that sound like a restricted life to live? Once we learn to truly let go of our expectations and trust that there is a greater plan for us, then we can start to live a more relaxed life.

To have faith in the unknown can take a bit of guts at first, but it is totally worth it. It can sound a little foreign initially to sit there are say "I know that [insert situation] didn't work out because something better is on the way" but it's true. Life doesn't have to be a struggle. We can choose to acknowledge that something/someone wasn't right for us, let it go and get back to enjoying the beauty of life, or you can sit and question "why?". There is so much happiness in staying calm and knowing that we are deserving of perfect outcomes for us at that time. Sometimes a situation simply provides a life lesson to be learnt. A lesson that will provide the knowledge we need to take forth with us on our life journey. Sometimes the hard decisions have to be made for us. We form emotional attachments to expected outcomes and we have a hard time seeing it play out in any other form.

When you find yourself stuck in the letting go process, try some of these exercise:

1: Sit calmly in a quiet room. Say to yourself (silently or aloud) "I have learnt everything that I needed to learn from this situation/person/event and its time to let it go. I release you and I have faith that something better is on its way.".

2: Talk it out with a trusted friend, but change the objective of the conversation. Talk with them with the aim to release rather than complain. Hear their advice and speak of the journey you will take to move forward.

3: Meditate! If you are new to meditation don't be scared off. All it takes is 5 minutes a day of silently monitoring your breathe to calm your mind and start to see your situation in a more peaceful way.

4: Write a release letter. Write down everything that you would say to a person that has hurt you, write down how you feel, write down how you expected something to go. Release it all, and finish the letter with a plan to move forward, knowing that something better is on its way.

Remember, you are always growing, always evolving and you are going to outgrow things. It is inevitable. You will outgrow people, jobs, homes, cars etc. Be wiling to let things go and embrace the new. This is where the excitement is, new stories, new experiences, new encounters. Be open to new opportunities as you don't yet know what you can discover. But if we stay in our limited thinking with thoughts like "this should have happened" or "if only I did this differently" you will miss all of the new and wonderful experiences you are yet to have had yet. You may be walking down a different path to the one you had expected, but have faith that it is leading to a greater destination.

P.S. Remember every smile is contagious, so go spread the good stuff!

We All Have The Abilty to Help Change The World

Last week Marie Forleo posted an interview with Adam Braun, the founder of Pencils of Promise, a "for-purpose" (not-for-profit) organisation that builds schools for children in developing countries.  I was so moved by this video that I had to share it with everyone I know.  Pencils of Promise has built over 170 schools in 6 years and has no plans of stopping yet.  It is quite a remarkable story, yet anyone of us can do it.  Adam started by placing $25 into a bank account in the name of Pencils of Promise and 6 years later he is helping improve the future of all of the students who are lucky enough to attend his schools, and subsequently their respective countries.

While the purpose of the interview was to promote Adam's new book "The Promise of a Pencil", the underlying message throughout is that every single one of us has the power and the ability to make a change.  If you feel strongly enough about something and are passionate about it, you will have the drive to do it.  When you are in-sync with the universe and are making a positive impact, you will find that you won't be acting alone for long.  Positivity breeds positivity.  This is how to start a movement.

A link to Marie's interview with Adam is here: https://www.youtube.com/watch?v=pG53tqz3jNY

The whole idea of one person making an incredible impact on society initially seems limited, restricted and foreign to us, but when you really look at it, we are surrounded daily by global trailblazers, who too, started with little to no backing and changed our world for the better.  The likes of Nelson Mandela, Martin Luther-King and Oprah.

This has me believing in my own ability and the ability of every person reading this blog, to have an impact on the world.  As the famous quite of Pauline Kael goes:

"Where there is a will, there is a way"

We must trust that we will be guided and supported and that we will attract the right people to help spread our message.  We also have a little thing called the internet, and with this tool, amazing things can be accomplished.  We are able to connect to people on the other side of the world within seconds, allowing people from all walks of life to come together.  While there is only so much we can physically do as an individual in the world, when we come together and share a vision, the possibilities are endless.

This instantly got me thinking about my strengths and the goodness that I can help bring to the world. I am very passionate about animal welfare, and my organisation of choice is The Orangutan Project. TOP are an Australian based foundation working locally in Borneo to acquire land to safely re-habilitate and re-home orang-utans. While I have been donating to the foundation for a number of years, I realised there is a lot more I could be doing. So, since hearing about Adam's story, I have pledged to visit the TOP sanctuary as part of their volunteer program in 2015. Within my home we have also labelled our money tins with TOP's logo and will be donating all of our loose change to Borneo. I hope to expand on these small charitable efforts in the next couple of years.

If you would like to see what The Orangutan Project is currently up to, visit their website here: http://www.orangutan.org.au/

And remember, every smile is contagious, so go spread the good stuff.