🥦dietitian 📷 photographer
🌈dream life coach• I help women create a life they ❤️ through mastering mindset and creating positive habits.
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Just wanted to share my alarm tips that has really helped me the past month.
I’ve set my alarm labels to have words to motivate or remind me rather than just an “alarm”.
I still struggle at times with getting motivated to get up early to exercise. But when my alarm goes off and I see the words “ Wake up, work out, win the day”, it gives me just that extra nudge to get out of bed rather than scroll through the phone - I’ve also set it at a pumping and motivating alarm tune. Although I do gratitude journaling every morning, I have a reminder at lunch time just to take a moment from the busy day to be in the present moment. I am a huge night owl, and yes, I even need to remind myself to go to bed at a certain time otherwise I can be up all night, then pay for it the next day. I’ve set my night alarm in a relaxing tone to remind myself to wind down… I have set it at 10pm, but realistically I give myself 30mins to wind down, I don’t actually go to bed til 10.30pm.
I actually didn’t know you could customise this on your phone or even thought to look into it until recently and am loving it! Give it a try.
x Trang @thedreamlifeproject_
It’s been a long weekend of festivities and celebrations. Quality time is always high on my priority list and nothing makes me more happy than spending time with family and friends. And what better way than cooking and feeding them with lots of nourishing food. Try this loaded pumpkin and sweet potato dip served with oven baked rye pita bread at your next party.
Ingredients: - 1 sweet potato peeled and diced
- 1/4 pumpkin peeled and diced
- 3 garlic cloves
- 1 tsp grounded cumin seeds
- 1 tsp grounded coriander seeds
- salt and pepper
- olive oil
- 1/2 avocado
- 3 table spoons of greek yoghurt
- grated Parmesan cheese
- chopped coriander - pine nuts, flaxseed, coriander / rocket to top dip
- rye pita bread
1. Mix the diced sweet potato, pumpkin, garlic, grounded cumin and coriander seeds, olive oil, salt and pepper in a mixing bowl. Then spread out on a baking tray lined with al foil and roast for 20 mins on 180 degrees fan forced oven or until cooked through ( time will depend on how small you diced the vegetables).
2. Transfer the roast vegetables into a mixing bowl and add the greek yoghurt and blend with a stick mixer.
3. Mix through coriander leaves and Parmesan cheese and top with avocado, nuts and seeds.
4. Serve with oven baked rye pita bread and vegetable sticks.
One of the easiest and quickest ways to improve the nutritional value your meals is to add 🌿! Not only do you increase your antioxidant intake to help boost your immune system and help slow the degenerative processes happening in your body and protecting you against damages from free radicals… they make your meals look and taste better. - You can add dried herbs like oregano, rosemary and thyme during cooking for roasts or when making sauces, stews and soups. - Cook with lemongrass, sage to increase the aroma of meals. - You can add fresh herbs right at the end of cooking or to top your meal as your serving. Dill tossed through your fish dishes. Coriander, parsley, basil, mint, chives through soups, curries, sauces. - Use fresh herbs with salads, add to dressings, add to your sandwich filling, fruit salads. Tarragon, mint, parsley, coriander add that touch of “freshness” to meals. - Add herbs to drinks, like tea for a hot drink or to juices for a cold drink.
Be adventurous and creative, try and add herbs wherever you can! What are your favourite herb-food combinations? at The Farm at Byron Bay
Sharing with you what is currently on the back of my bedroom door. Little reminder notes to read just before I leave my room in the morning to start the day.
1. “HEALTH. QUALITY TIME. PERSONAL POTENTIAL.”: This is to remind me of what I currently value the most, so that when I make decisions in the day, they are based on these. For example, deciding to exercise or not; the food choices I make… reminding myself that health is a priority helps me make better decisions. Quality time with my partner, family and friends is so important to me, but again I need a reminder, especially when making decisions on taking on work. Personal potential is a reminder for me to keep learning each day, grow and expand, to focus on myself and not to compare to others.
2. “It’s the journey not just the destination”: A reminder to enjoy the current as much as have the drive to pursue my dreams, that the process is just as important as the goal.
3. “I am so happy and grateful that money comes to me in increasing quantities through multiple sources on a continuous basis”: A money mantra from Bob Proctor to help me with my abundance mindset but also because after reading “Get Rich Lucky Bitch” by Denise DT on recommendations by @themotherceo , I realised I needed to work on my views on money.
4. “ I choose courage over comfort”: This is a new note that I have added as mentioned in my previous post, following Brene Brown’s tip.
Would love to know if you have little sticky notes like these and what they are or if this has inspired you to try it out.
Swinging into October with COURAGE. There are many things that we desire, but we don’t take action because of fear. The fear of pain, fear of failure, fear of shame, fear of loss… But if we are not prepared to feel the discomfort that comes when you face your fears, you will always stay where you are. To lead the life of your dreams you need to be willing to be vulnerable and to have courage. Let’s take @brenebrown ’s lead with setting intentions every morning by saying, “Today I’ll choose courage over comfort” and live a life without regret. at Fitzroy Island in Cairns
My dream career has continually evolved with me. As I become exposed to more experiences, discover new interests and passions and as my mind expands I find myself creating new avenues for making an income in what brings most joy and meaning to me. If you could see my google searches, pinterest and instagram feeds… you’ll find the common themes to be Travel, Food, Health and Fitness, Photography and Self Development. These are things that I am passionate about… but also have created income streams from. I really believe we can all find something we love and make it into a source of income. I have an amazing line up of ladies who I have interviewed/ interviewing that share their passion-to-income stories which I will showcase here @thedreamlifeproject_ at the end of this year.
In the meantime, if you were like me many many years ago and had no idea what the dream job looked like… these questions were really helpful as a starting point for brainstorming:
What Do I Love Doing?
What Am I Good At?
What Does The World Need?
What Can I Be Paid For?
Enjoy the brainstorming! Have a wonderful weekend everyone!
Release your limiting beliefs to catapult yourself to your dream goals!
Do you have limiting beliefs of yourself because of what people have said to you in the past? Or you believe you have limited capabilities from observing others around you struggle so you think you would too? Have past negative conversations influenced the stories you tell yourself what you are capable of?
What we need to remember is that all these are perceptions and not reality. When our parents told us, “ no you can’t do that” or “no you shouldn’t do that”… it is based on their views, their perceptions from their own experience… but instead of learning this for ourselves we become fearful of things we haven’t even tried or doubt our decisions. When people start questioning your dreams… it is a reflection of their own fears, their own limiting beliefs. If we are not conscious that these comments are their views not reality, we re-tell these thoughts to ourselves and believe it to be true.
Think back to all these comments and conversations, acknowledge that these are their views, their experiences, their limiting beliefs not yours. Write them all down. Then one by one, see it for what it is – someone else’s experience and perception. Then RELEASE IT! at Ravello
Very Green Zucchini Slice
This recipe is great for meal prepping for lunches – make it ahead and freeze batches for a vegetable packed lunch option. It’s also really easy, very little washing up (put everything in 1 mixing bowl). Not only does it take care of the macronutrients ( protein, carbohydrates, fat), you will be ticking off some of your micronutrient needs through the addition of vegetables and herbs.
3 medium zucchinis, grated
2 medium zucchinis. sliced thinly with a vegetable peeler
1 large handful of baby spinach leaves
¼ cup of peas
1 bunch of asparagus, sliced in half and chopped
½ red onion, diced
1 leek, white part sliced
3 garlic gloves, minced
5 eggs, beaten
1 cup sifted self-raising flour
¼ cup of olive oil
Salt, pepper to season
1. Pre- heat oven to 160c for fan forced oven.
2. In a mixing bowl add flour, salt and pepper. Make a well and add egg mixture in the middle slowly combining egg and flour well until smooth batter.
3. Add oil and combined.
4. Add grated zucchini, chopped onions, minced garlic, asparagus, peas, leek. Fetta, thyme and spinach leaves and combine.
5. In a lined lamington tray, or muffin tray, pour in mixture.
6. Cover the top with zucchini ribbons and thyme and drizzle extra olive oil. To the top.
7. Bake for approx 30 mins or until set and golden.
8. Serve hot or cold with salad.
How do you stop yourself from overeating? READ ON....
I was recently interviewed about my practice of meditation. I explained that I was not one for doing sitting meditation for more than 10 minutes (I prefer lying meditation to help me sleep). I mostly practice incorporating mindfulness through the day. And one that I try to do now is mindfulness eating at breakfast. I always feel happy, grateful and satisfied doing this and really sets up my day. And when I have used this technique for my clients, it has helped them overcome their overeating habits, helped them feel more satisfied and in tune with their body, and helped them be more focused through the day. So what does mindfulness eating involve? This is what I do:
1. Before eating, being aware of my inward and outward breath, my feet on the ground, how my body is feeling, what my current mood and emotions are.
2. Then I bring my attention to the food, noticing the colour, shape, texture, size and smell.
3. I think about every thing that was involved in making this food – sunshine, soil, water, the people involved growing the food, harvesting, transporting, preparing this food. I say this mantra: “This food is a product of the earth and the sky, of time, skills and labour and I am so thankful for all that was involved and I happily accept this food so I can have the energy and nutrients to be the best potential that I can be for myself and the people around me.” 🌈🙏☀️ 4. I bring the food to my mouth and notice the texture, how my mouth responds, aware of the chewing and saliva. Notice the taste, flavours and sensation.
5. When the food is ready to be swallowed I am aware of my swallowing and the path my food is taking.
6. I continue eating the rest of my food slowly and enjoying each mouthful…it helps when you smile after each bite!😁 So if you tend to be someone who can smash a whole packet of Tim Tams and still feel left unsatisfied… try mindfulness eating practice… you will be satisfied on just the 1 Tim Tam guaranteed! 👊
Shift your perspective and you could change a situation in a second!
I was rushing to catch a connecting flight, I was stressed about missing the flight, I was angry that the previous flight had been delayed which was now causing me to rush and feel this way. I still had to go through customs before I could catch my connecting flight and to add to my annoyance the young man in front of me was just staring into space and not paying attention when they were calling him up to the counter several times. I could feel my blood boiling… didn’t he know that people were in a hurry to catch their flight, why wasn’t he paying attention, can’t he hear them clearly calling out to him? I tapped him on the shoulder with annoyance and was about to give him my unhappy look… but when he turned around, I realised that he was deaf. Immediately my feelings shifted and I smiled and indicated to him that they were calling him to the counter and he thanked me. All of a sudden I stopped feeling angry and stressed. That shift of perspective had a domino affect as I started to shift the way I saw my current situation. I did miss my flight but instead of being upset about it, I embraced the chance to have some “me time” and decided that my holiday didn’t have to start when I arrived at my destination… it could start right now, and I took my book out and started happily reading.
By choosing how we see a situation we can also control how we react and choose how we want to feel… Angry or grateful? See problems or creative solutions? Failure or lesson learnt? Glass half empty or half full?
Next time someone cuts you off in traffic and you feel yourself getting angry, instead of thinking what a selfish person, think, what if this person is in a rush to get home because something bad had happened to their loved one? Feel grateful that you don’t have a reason to have to cut people off.
Have a beautiful day!!!!!! xxx Trang
The key to overcoming barriers to your dream goals… VISUALISATION! Visualisation is such a powerful tool to achieving your goals – if you can see it, feel it, believe it… it will make it easier to achieve it. But what often doesn’t get emphasised is visualising overcoming barriers that may come your way.
I remember listening to a podcast of Kristina Karlson (of Kikki.K) interviewing aerial skier Olympic gold medallist, Alisa Camplin. She recounted how she broke her ankle just weeks out from competing and could not physically train. While her team members were out training she would lie in bed and visualise herself doing the jumps. She visualised every move so it was crystal clear in her head, she visualised herself doing jumps in all different weather conditions. Leading up to the event, it was beautiful clear skies so everyone who was training, were training in great conditions. On the competition day, it was horrendous weather – and although Alisa hadn’t been physically training, her advantage over her competitors was that she had visualised jumping in these conditions and won the event! Such an amazing story!
If you can anticipate your barriers…visualise yourself overcoming these. If your goal is to eat healthier when you are out with friends – visualise yourself ordering healthy food and how empowered you feel making this choice, visualise how you handle internal and external sabotages. If you are worried about how you are going to react in certain situations – visualise how you would ideally like to act.
Would love to hear from anyone who has a story where this has really helped them! at Capri, Italy
BREAKING BAD… HABITS!
Anyone here have undesirable habits that you just know are preventing you from reaching your dream goals? 🙋🏻♀️Like snacking on chips in front of the TV preventing you from meeting your health goals or spending money on useless little items every time you feel stressed preventing you from saving up for that car you’ve been dreaming of or wasting a huge amount of time scrolling through social media when you could be working on your dream goals?
Habits are created when there is a CUE followed by a RESPONSE followed by a REWARD, which then creates a CRAVING for the reward each time that cue appears. So think about the habits you want to break and what “reward” you are getting out of it that has taught you to do the habits you are doing.
For example: When Sally watches TV she snacks on a packet of chips which then gives her the reward of salty taste. She repeats this behaviour over a time. So whenever she watches TV ( CUE) she craves saltiness ( CRAVING) so she will seek and eat chips ( RESPONSE) so she can satisfy her craving of saltiness (REWARD). So being self aware of this habit, she could look at breaking the habit by making the reward less appealing by brushing her teeth before watching TV or chew a mint gum which will alter the taste so when she eats the chips it will no longer give her the reward she is after. Or alternatively, because cravings are so strong, she can REDIRECT her habit and swap her action/ response to a more nutritious option that will still give her the same reward she gets from her chips but instead of chips trying olives or nuts as an alternative. Or she could get rid of her cue by not watching TV anymore!
Pick one habit you want to break and think of either making the cue invisible or the response difficult, or the craving unattractive or the reward unsatisfying. Atomic Habits by James Clear is an awesome read if you want to learn more about habits or if you need someone to guide you on this, I’m happy to help... book a 1:1 with me. #createhealthyhabits #dreamhabit #mindset #dietitian #nutritionist #healthcoach #lifecoach at Dolomiti Val di Fassa
How do you change a stream of negative thoughts to a positive one?
Most of us know WHAT we could do to change for the better... but we talk ourselves out of it. Like when the alarm goes off and you hit snooze and tell yourself you need those extra minutes of sleep even though you know you’ll then get up late which will have a domino effect on the rest of your day. Or you skip the exercise, telling yourself a day off wouldn’t make a different when you know that it just then becomes a habit of skipping exercise. Or when you start questioning why you are putting yourself through all these changes in your diet and maybe you should just give up cos you couldn’t be bothered or don’t have the motivation to continue, when you know all the reasons why you started and wanted to make these changes in the first place.
Firstly, it’s important to understand why these thoughts occur. We are designed to keep ourselves comfortable, safe and to preserve energy. So there is always going to be a resistance or default thinking of averting anything that scares us, or requires use of extra energy.
So what can we do? I love the 5 second technique by @melrobbins. She suggests the moment you start noting negative thought pattern, start counting down “ 5 - 4- 3- 2- 1”. You will interrupt this thought stream and then you’ll have an opportunity to add an anchor thought - this can be visualising achieving your goal how it makes you look and feel and how your life will change or a positive mantra that you enjoy saying that motivates you. The key though is to first INTERRUPT the negative stream of thought before adding the positive thoughts. Counting down 5 seconds is like when you are watching an addictive TV show you can’t stop watching and it’s very hard to think about changing to a different show mid-watching; but if you turn it off, you have interrupted the focus, you have a stronger chance of making a decision on changing the show.
So next time those self sabotaging thoughts creep up… give the 5 second countdown a try!
Hope you have a beautiful day!
x Trang at Bagno Vignoni, Toscana, Italy
Super excited and grateful that @bkfinato will be collaborating with me to provide the bonus exercise component to my “Master Your Healthy Eating Habits” program which will be launched at the end of this year!!!!
This gorgeous Personal Trainer is also launching her active wear line @beyoubeactive this week which I am so proud to have been part of her campaign shoot. Go Check it out! 🌈
5 ways to develop a Growth Mindset…🌱 It’s the first day of Spring here in Australia, and I am so excited about all the new growth and blooms in my garden. Note that the photo above is not from my garden! Check my insta stories to see my blooms. I’m actually sitting in my garden with my cup of tea, wearing my avocado print PJs.
I have been learning so much about Growth Mindset, and wanted to share with you 5 ways to develop this:
1. Believe that your abilities are not fixed, they can be developed through dedication and hard work: Instead of thinking or saying “ I don’t know how to ______” , “I don’t know much about ____” , “ I am not very good at doing ___” . Add “ YET” at the end. “ I am not very good at cooking… YET!” “ I don’t know how to do latin dancing … YET!” “I don’t know much about running a business… YET!” •
2. Value the process over the end result: Reflect and learn how you got to your goal rather than focus on your goal. For example people who focus on their goal weight are unlikely to maintain or push past that goal, where as someone who focuses on learning how to lose weight rather than focusing on the goal number will benefit long term.
3. View challenges as opportunities to learn: Next time challenges come your way or if you are in a challenging part of your life, re-direct your perspective and see it as an opportunity to grow, become more resilient.
4. Instead of “mistakes” or “failures” think of it as “learning”: One of the best things you can ask yourself is “ what lessons did I learn from this?”. •
5. Emphasise on growth over speed: Doing something fast is not the same as doing something WELL. Doing things well sometimes requires time to reflect and learn. Often it’s the small consistent gains that continued growing gains vs one amazing large gain that then reaches it’s limit.
I hope a few of these tips helps re-direct your thinking to a growth mindset and if you want to learn more about growth mindset, have a read of Dr. Carol Dweck’s book: mindset.
x Trang at Capri, Italy
Forget starting with big amazing changes that you can’t sustain… start small. Start with a change that is easy enough that doesn’t require too much will power. For example, if you want to start exercising daily instead of setting out to exercise for an hour a day, start with a goal of exercising 10 mins per day. This requires very little will power! It’s more likely that you will consistently be able to meet this goal of ex 10mins daily vs 1hr daily. By being able to meet this goal it will then give you the confidence and motivation to meet further goals. You have also set yourself into a new habit and routine just like brushing your teeth. 10mins doesn’t seem like it would make much change. But small changes accumulate into big changes.
So if there are changes that you are wanting to make in your habits or routine but don’t seem to be able to maintain them… start small.
If you’d like more help with creating healthy habits, feel free to get in touch with me as I’m currently offering 1:1 coaching.
Dare to dream, purposefully pursue them, seize every opportunity to create the life of your dreams! Don’t settle for an ordinary life, or “just surviving”. So how do you do this?
Start every morning by choosing how you want to spend your day, how you’d like to feel, what you’d like to achieve... set out your intentions... there is something so powerful putting pen to paper and starting your mornings with a direction and plan... and a consciousness that everything you do you’ve chosen because it either brings you a step closer to your dreams or that you are living out your dreams.
Have the best day!
Sharing this delicious and nutrient packed broccoli and brussels sprouts bowl. Inspired by Moroccan flavours, it’s so yummy and flavoursome.
Ingredients: - broccoli
- brussel sprouts
- coriander seeds
- cumin seeds
- hummus - avocado
- pomegranate seeds
- pistachio nuts
- coriander/ parsley
- salt and pepper
1. Slice leek, broccoli, brussel sprouts. Mince garlic. Crush coriander and cumin seeds in mortar and pestle. Then stir fry all together. Season with salt and pepper.
2. Add 2 TBS of hummus to your bowl and top with your broccoli and brussel sprouts stri-fry and the rest of the ingredients. Delicious hot or cold.
#healthyrecipes #healthyhabits #dietitiansofinstagram #dietitian #healthyfoodinspiration #eatright #nutrition #nourishyourself #health #healthandfitness
Have you ever set goals, listed dreams, made bucket lists and felt overwhelmed with so much that you haven’t achieved? Or start comparing yourself to all the posts on social media of beautiful places people have travelled to, how well their business is going, how fit and healthy that person is looking. It can get even the happiest go-getter down when comparing. And sometimes reminding yourself to “just do you” isn’t enough to get you out of your funk.
Try doing a reverse bucket list, a dreams realised list. List out all your accomplishments, positive experiences, places you have travelled to, things you are thankful for, dreams that came true. You’ll see just how amazing your life is, and evidence that you can make things happen. I’m warning you… you may be skipping and singing and hugging everyone you see after doing this exercise. at Lake Louise, Alberta
Monday 💛💛💛💛 #liveyourdreamlife #lovelife #lovemondays #findyourpassion #abundancemindset #healthybodymindandsoul
In the beginning of this year, I wrote down what my dream Year, Month , Week and Day looked like. I knew I didn’t want to live my life on auto-pilot, I wanted to be the author of my life, write and create it the way I wanted it to be. It’s amazing how things come into fruition once you make the decision to take over the steering wheel and steer it to where you want to go.
6 months left in 2019! If you haven’t already, it’s time to get crystal clear on how you want the rest of the year to look like and make plans to make it happen!
Focus on things that you can directly control rather than focusing on things you can’t control. It’s about being resourceful rather than complain of lack of resources. It’s about changing your own mindset rather than waiting for others to change for things to change in your life.
You don’t need to wait until the New Year to make resolutions. Start today! 😘😘😘😘😘 at Capri, Italy
I have flowers in my eyes! I see flowers everywhere... I see so much beauty around me! I see YOU blooming and flourishing! #dreamlife we’ve got this! 👊💛🌼
“A flower does not think of competing with the flower next to it. It just blooms.” – Zen Shin
Having an abundance mindset you believe that there is plenty of everything to go around from wealth, love, opportunities…you don’t need to compare or compete. Those with a scarcity mindset would have me believe that my passions are not worth pursuing as sources of income as the market is too saturated, too competitive. But what I have found in pursuing my passion with an abundance mindset is that there is plenty of money, clients and opportunities to go around and I am doing what I love. And even more beautiful is that I have been able to make friends and collaborate with people in the same industry, where we learn from each other and support each other... So much better than being in the mindset that you are always competing.
Having an abundance mindset doesn’t happen overnight, there are steps you can take to develop this mindset. I am so passionate about this because it is essential to living your dream life. Please reach out to me if you’d like help on this. Xx Trang at Ravello, Amalfi Coast, Italy
Have you ever thought to yourself, there’s not enough money... I can’t afford this, if only....
Yes these are thoughts that I’ve had, that limited me from not only growing my business, pursuing ideas and opportunities but also living my life to the fullest. An abundance mindset believes you can afford what you want in life. Previously I would only spend what I have saved up or reward myself if I met a financial goal. Recently I spent big on a fancy new phone and new photography equipment. I hadn’t saved up money for it, I knew money would come and it was a great investment and it would bring me so much joy. And sure enough, my next photography job covered for my new goods. The benefits of having my new equipment has been endless and just keeps giving... I would have been without it if I had the mindset that I couldn’t afford it.
Changing my relationship with money has been a difficult one, especially coming from an ethnic background where a scarcity mindset is ingrained! But the exciting thing I’ve learnt is...you can change your mindset! at Chianti Region Of Tuscany
I confess. I struggled to get out of bed this morning. My alarm went off at 6.30am to do a workout, it was still dark and freezing cold. I made excuses for why I should stay in my warm bed: I don’t have to go to work, I work for myself! My home is my office. I don’t have kids – isn’t that one of the perks… to sleep in? I can exercise later this afternoon.
But then I thought of the reasons why I decided to go on this journey, I wanted to seize every moment of every day, I didn’t want to waste time, and I realised I just wasted an hour of my day lying in bed making excuses when I could have finished my work-out already! I also realised, how even more disciplined you need to be when you don’t have anyone except yourself to be accountable to.
Ended up doing an extra-killer workout, and although a late start, I am so pumped to smash out all my goals for today.
What do you do on your days off? The last few days I spent cleaning and organising my home. Now that I will be spending more time at home I wanted a space that nurtured creativity, productivity as well as a space that was relaxing and re-energising. And although I tend to keep the house neat and tidy, if you opened up any of the drawers, cupboards, closets… anything behind closed doors you’d find CHAOS. I was having trouble finding things that I needed, there were things I knew were out of date or that I would never use but had trouble parting. I was a little motivated when I first started watching some episodes of Marie Kondo’s netflix series… but it just required so much time investment that I got de-motivated after clearing out the clothes. So this time I scheduled in dedicated time to de-clutter and create a more organised space. The process was so cleansing and therapeutic. Initially it seems like you are creating way more mess, but multiple bags of rubbish later… you stand there feeling so satisfied and happy… perhaps an even better feeling than a day spent at the day spa! Here is a share of my before and after pantry clean. When things look “pretty” I am more motivated to keep things clean so I bought these clear jars from Ikea.
Hello new month, new season… new start, new adventures!! Yesterday I said goodbye to my stable 9 to 5 day job to make more room for projects that I am passionate about. It’s interesting to reflect on my professional career so far… all I desired when I graduated from university was to have a permanent job for a reputable employer. My goal was to gain experience, to gain financial stability, to add impressive roles to my CV. As the years went by my focus shifted to how I can better serve my clients, be a better team member and team leader. And more recently, I’ve learnt I could better serve not just my clients, but the people I love around me if my time and energy was focused on what is meaningful and important to me. Knowing I am not locked into set hours every day, has already cleared my headspace, and knowing that I have control over the direction of work I choose to do and change as I personally grow… feels like I’m limitless!! June 2019! I welcome you with open arms, open mind and open heart.
In 4 weeks I’ll be taking extended time off from my current stable job to pursue my passion project. There are so many fears that often prevent people from pursuing their dreams, the main ones being fear of failure, fear of financial loss. But if you can change the way you see things you can overcome this fear. I believe everything you do to get yourself out of your comfort zone makes you stronger and wiser. Having an “abundance” mindset vs a “scarcity” mindset will propel you to living a more fulfilled life. What are your thoughts on this?
Everyone has their own hidden battles that they are fighting, finding ways to overcome life frustrations. It’s one of the main reasons why I’ve plunged into learning and sharing about self growth and changing mindsets. The last few months, I have already seen a change in myself, not only does my body feel stronger from being more active, but I have noticed I am seeing things differently and enjoying things that I didn’t before (I now have a new appreciation for Mondays, deep satisfaction from cleaning, enjoy reading self growth books on the plane vs watching movies, new found love for exercising!) I would never have identified this as me a year ago.
I just wanted to send an acknowledgement to all of you who are silently transforming, working hard to becoming the best version of yourself, influencing positive changes around you… whether it’s big or small, sometimes the changes aren’t seen by others or shared publicly…but the fact is, you are making progress and you should be so proud! 👊🌼 at Cradle Mountain-Lake St Clair National Park
Sweet potato toast! Fridays I work from home and get to have a bit of fun with making lunch. Sliced up a sweet potato, coated it in olive oil and grilled in the oven. Then topped with whatever bits and pieces were in the fridge. •1st toast: avocado, tomatoes, baby spinach leaves and balsamic glaze
• 2nd toast: mashed avocado topped with grilled prawns and asparagus, rocket leaves
• 3rd toast: avocado slices, sugar snap peas, sprinkle of sesame and flaxseed mixture. ✨ Healthy eating isn’t about calorie counting and doesn’t have to be boring food. It’s about eating food that nourish you, make you feel well and vibrant. 🌈
Take a moment and think about your life right now, all the things that you used to dream about or thought was impossible or so far from your reach but now is your norm. Perhaps you had a goal of owning your own home, or you desperately wanted that job you are in now, or you dreamed of meeting the right partner and creating a family, or you were previously overweight but you had worked hard to shed some weight. Taking a moment to feel grateful for what you have right now, where you are right now, can do wonders in shifting your perspective to a positive one. But it is also a reminder that nothing is impossible, and you can achieve what you set yourself towards. #grateful #dreamscometrue
Fear or Excitement?
Did you know that physiologically, fear and excitement are very similar? It’s just the way you interpret it. In my line of work, I often have to talk in front of large crowds – both as a dietitian and wedding photographer. I’m an introvert. Public speaking always gets my heart racing, and butterflies in my stomach, makes me breathe faster and hands shake… but I always just tell myself that I’m just super excited! And it quickly shifts my feelings from fear to excitement. I approach a lot of challenging and scary situations in my pursuit to living out my dream life the same way… I get excited instead of letting fear stop me from getting things done. Have there been situations you’ve used this approach?
It’s the beginning of a new month. Another opportunity to start fresh, to reflect on last month and set intentions for this month. I set out some time this morning to think about the things I wanted to work on the next 30 days:
1. Reduce time spent on ineffective tasks like mindless scrolling on social media and replace with time spent on planning on dream goals ✨
2. Go to sleep earlier! 😴
3. Send a gratitude note to one person each week 🙏🏻
4. Use proactive not reactive language 👊
5. Reflect on each day, the wins and lessons learnt✍️ April! I’m so excited that you are here!
I am so inspired by Oprah Winfrey and her story. She’s such a strong example of how no matter what circumstances you were born into or subjected to, no one has control of your dreams but yourself and you have control over whether you pursue your dreams or not. There is no limitations to how big you dream!
I love reading quotes to inspire and motivate me. Different quotes will have different meanings for each person and at different points in their life. What meaning does this quote have for you?
BE PROACTIVE rather than reactive.
Do you catch yourself using language like : • “I can’t” e,g: I can’t exercise regularly because I don’t have the time. I can’t lose weight because I got the big waistline genes from my parents. I can’t quit my job and pursue my dream job, it’s too risky, my family depend on me. I can’t eat healthy because I don’t know how to cook. • “ If only…” e,g : If only I had the courage I would open up my own business. If only I had the money, I would travel to my dream destination. If only I had the time, I would have a cleaner house. • “They make me feel like that” e,g. I drink wine by the bottle because the kids drive me up the wall. I’m so stressed because my boss is putting so much pressure on me. I emotionally eat because my husband makes me so mad. • “There’s nothing I can do about it” • “They won’t allow me to” • “That’s just the way I am” •
Remember, you are in control of your own behaviour and how you choose to react to circumstances. It’s not easy to change your mindset, it takes practice to control your thoughts, emotions and behaviour. So why not start by getting in this habit by challenging yourself to using proactive language for the whole month of April. 👊
Proactive language: “Let’s look at our alternatives” “I choose to do this” “I can choose a different approach” “I control my own feelings” “I will” “ I am responsible for my own actions” “I have a choice” “My emotions are not governed by others”
E.g: “Instead of sleeping in, I choose to wake up earlier so I have time to exercise”, “I will learn to cook healthy so I can eat healthy”, “ I can change with practice, routine, habit”
Stephen Covey’s “The 7 Habits of Highly Effective People” is a timeless handbook that covers more on adopting a proactive habit. Such an insightful read, not just aimed at business leaders but I use the same concepts to help my clients achieve a healthier lifestyle. at Waiheke Island
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