zen

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 Mindful Breathing Meditation

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Hey guys, This week I have shared probably the most simple mindful technique that I have come across!  All you have to do is tune into your breathe.  Observing all of its behaviour, rhythms and patterns.  The aim is to not change anything.  The more you relax, it will slow on its own.  The whole purpose of a mindful practice is to focus your attention on the activities in front of you, or in this case your natural breathing, in order to calm the mind from all of the crazy thoughts racing through it, to be able to focus all of your attention on what is happening right in front of you (..or inside!).

Calming the mind has profound positive effects on our nervous system, which then send a positive ripple effect to the rest of our body.  Imagine walking into that meeting calmer, clearer and more confident.  Imagine asking that guy out confidently.  Imagine knowing exactly what to say at the right time.  All of that is possible when we soothe our nervous system and mind.

Test it out, it only takes a minute!

https://youtu.be/BtJ5dGfWVcI

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

'No Guilt' Raw Choc Bars (Recipe)

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Ok, since learning how to make raw chocolate, I have become a totally obsessed with making clean treats.  Almost weekly now I am whipping something new up in the kitchen because it's just so easy!  The best part is being able to be creative.  It really has become this new creative outlet for me.  I would never haveconsidered myself a creative in the kitchen, but now I am in love with it!  There is no right or wrong, so the pressure is off.  It's so simple to taste-test as you go along (and delicious!) add a little of this or a little of that.  So with that in mind, I came up with this super easy chocolate block.  I think I even did it in 10 minutes.

Ingredients:

  • Half a cup of raw cacao powder
  • 2 Tbsps of rice malt syrup
  • 2 Tbsps of coconut oil
  • Half a cup of puffed quinoa (or use buckwheat from crunch)
  • Half a cup of desiccated coconut
  • Handful of dried cranberries (soaked for an hour)

Method:

  • Blot excess water from your cranberries.
  • Microwave the coconut oil until completely melted.
  • Stirring constantly, slowly add your raw cacao powder.
  • Once smooth and consistent, add you rice malt syrup.
  • Continue stirring constantly and gradually add your quinoa (or buckwheat), cranberries and coconut.
  • Once even, pour into a lined tray and evenly spread.  Decorate as desired.  I sprinkle coconut on mine, but feel free to get creative!
  • Simply refrigerate until set.

Delish!

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: 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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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

Paleo Bliss Balls

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Paleo Energy Balls These deliscious little snack balls are great for on the go or fun lunchbox additions. Full of fibre and protein, these little snack balls are great snacking items.

Get your hands ready..

1 Handful of Cashews 1 Handful of Almonds 2 Handfuls of Dates 1 Handful of Figs 2 Tbsps of Goji Berries 2 Tbsps of Chia Seeds 3 Tbsps of Coconut 1 Tbsps of Coconut Oil

Using a high powered blender/mixer, blend each dry item into a fine mix and blend together. Chop figs and dates into small pieces and blend into a soft mix.

The key here is to blend (and blend some more) all of the items together.

Melt your coconut oil in the microwave for 30 seconds to a minute (as required).

In your soft mix (figs and dates) gradually add the dry mix, blending as you go. If you find that the mix is not blending as well, add a teaspoon of coconut at a time as this will help combine the ingredients.

If you don't have a mixer, you can do this by hand, by working the dry items through as you go (quite the arm workout!).

Roll into small balls and refrigerate.

Enjoy!

xSx

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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!