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Showing posts with label wellness Wednesday. Show all posts
Showing posts with label wellness Wednesday. Show all posts

Jun 7, 2017

Day 2792 - Wellness Wednesday - Doona Day

Do you ever give yourself a Doona Day?


Occasionally we need to schedule ourselves a day of rest.  A PJ day with nothing but slippers, tea and back-to-back chick flicks.  A mental health day which we Aussies affectionately refer to as a Doona Day.

I do it so rarely that I have forgotten how to actually turn off my brain. Which of course can lead to stress, fatigue and complete and utter burnout.




It's occurred to me that I may be on the verge of burnout for some time.  But with so much going on in life, who has time for a break down?

Anyway, on this Wellness Wednesday I am making a commitment to myself: that I will have a complete day of forced bed rest.  Not because I'm sick but  because I want to avoid getting sick.

When will this day be?  Well ideally it will be when I have the house to myself.  Ideally it will be a day I can turn off the phone and unplug the computer.  Ideally it will be a day when nothing is due and nobody needs me.

Which is probably around the same time I see a pig fly past my window and a sparkly fresh batch of unicorn poo in my hallway.

So how does one effectively schedule a mental health day without the house falling apart, your work load suffering and (most importantly) without feeling guilty?

When it comes to that guilt thing, remember that mental health is just as important as physical health.  If you were blinded by a migraine, curled in a ball due to stomach cramps, coughing up phlegm or sitting on the toilet with a bucket on your lap you'd take the day off right?

As for scheduling it, check the diary.  Find a day in advance that has the least amount of impact on others.  A day when projects can be paused, communication can be cut off, kids are at school, the husband is at work and where there are no external appointments. Then block it out! If your kid was rushed to hospital due to a medical emergency you'd manage to block out your day wouldn't you?  You'd drop everything to spend the day by their side. It's time we started thinking about our Doona Days in the same no-holds-barred manner.

In reality an entire day from dawn to lights out for a mother is near impossible.  Even if you did have that bucket on your lap you'd probably be taking it with you while you drive the kids to school.  But having a Doona part-day is equally rewarding.

So my priority for this week is to find myself a Doona Day.  Even if it is only a part day scheduled within school hours.  Will it be today? Tomorrow? Friday?  Who knows.  But rest assured, there will be a day that the school run is being done in my slippers.

Do you schedule yourself a Doona Day?

What does a mental health day look like for you?

Seen any sparkling unicorn poo lately?  




For more information on burnout see Natalie's post "12 Major Signs of Burnout" over at Be Kind 3 You

May 31, 2017

Day 2785 - Wellness Wednesday - Why I love my FitBit

It's official - I'm a Fitbit convert.



Usually when there's a craze that everyone is doing I avoid it.  Just because I hate getting on the band wagon.

I refuse to have an iPhone because apparently you've got to have an iPhone.  I have never read the Harry Potter series because apparently you've got to read the Harry Potter series.  I don't watch Game of Thrones because apparently you've got to watch Game of Thrones.  So even though I'd bought both my parents and the two kids FitBits, I refused to get one myself because apparently you've got to get a FitBit.



Then as I sat at my desk day in and day out lacking the motivation to exercise I decided that perhaps I should consider getting myself a "coach".  Someone or something to kick me in the butt wrist and push me out the front door.

As you know I got my FitBit for Mothers Day.  I sat staring at it for a week or so and then finally worked up the courage to form a relationship with it.

We've been together ever since.

My FitBit travels with me, works with me, walks with me, eats with me and even sleeps with me. Sometimes it needs to spend time alone to recharge and on those days I feel lost without it.

I'm devastated when I forget to put it on after a shower and then go shopping without it.  The FitBit loves to shop! So much incidental exercise as I walk up and down the supermarket aisles.

Recently I worked up over 8000 steps just sorting uniforms for the local soccer club.  Walking from the socks box to the shorts box to the jersey box and back again really adds a few K's to your day.

A few weeks ago instead of dropping the model daughter at Carriageworks for Fashion Week I suggested we park at Broadway and walk there instead as I needed the K's.

Last Tuesday as I sat on a couch at Carla Zampatti waiting for my girl to finish her work day the FitBit told me I still had 2000 steps to go until I reached my goal. So I walked to Pitt Street Mall and back choosing the long route and rejoiced as my FitBit congratulated me via a buzzing little arm party.

On Sunday the FitBit gently hinted that I'd been immobile for too long (lying on the couch will do that) so I put on my sneakers and went for a quick wander with the dogs.

Yesterday while in Sydney filling in time, I set up my mobile office in the food court at Broadway.  About 90 minutes into my work day my FitBit gave me a kick in the wrist and said "go, go, go!"  So I did.  I packed up my laptop, put it in the car then proceeded to walk around Sydney University for the next 45 minutes.


When I checked into my hotel yesterday afternoon the FitBit said I needed to do 120 in ten minutes. I had no idea what that meant but proceeded to jog up and down on the spot until my wrist started to buzz and another arm party began.

Right now as I type the FitBit is asking me if I'd like to go for a stroll.  After spending 3 hours in the car driving home from Sydney and now sitting in front of a screen, perhaps a stroll is a mighty fine idea.

The bottom line is the FitBit gets me moving.  It encourages me to make better choices and choose more active options.

The FitBit holds me accountable.  By setting up my health and fitness goals it does what all good coaches should do and asks me how I'm going, gently shoves me when I'm immobile and cheers me on when I reach my milestones.

The FitBit also has a support system.  You can set up groups with friends who are at similar fitness levels as yourself so that you're part of a health and wellness group even if you don't see each other face-to-face.

Apparently the FitBit also does clever things like encourages better food choices and helps you track your water consumption for good hydration.  I haven't looked into that side of things yet, but rest assured I will.

Best of all the FitBit isn't hard to use.  It's any easy to manage system and you can adjust your goals in line with where you're currently at it life.  It doesn't judge you or scream at you when you have a dodgy day.  It simply encourages you to think about your choices.

And that's why I love my FitBit! 

Because when it comes to health and fitness, we could all use a good kick in the butt wrist.  

May 24, 2017

Day 2778 - Wellness Wednesday - the foods to avoid before working out

There are too many lollies in our house! 


I have managed to bring up my kids without having lollies in my house.

Sure we have lollies at parties and special events, but we've never been one of those families to have lollies in the house just for the sake of having lollies in the house.

(How many times can one person use the world "lolly" in a single blog post?  I may be going for the record.)






Anywho, it seems that when my husband turned 50 his inner child decided to leap out and he's now got cravings for sweets.

As a result he makes weekly visits to the grocery store to buy bags of lollies which he then empties into a big Tupperware tub stored high in the food cupboard.

As a family of tall people that doesn't actually put it out of reach of anyone, so the lollies have gone beyond his cravings and have quickly morphed into a family affair.

Which is annoying because (a) I have managed to keep lollies out of our lives for this long and (b) now that they're here I'm one of the ones diving into the container on a daily basis.  This is not good for my Fit and Fabulous endeavors nor is it good for my bra size.

Sooooo ....

That got me to thinking about food and working out and all things wellness and I discovered a post in Men's Fitness about the Five Foods You Should Never Eat Before a Workout. (Lollies being one of them.)

5 Foods You Should Never Eat Before a Workout

1.  Legumes - the high fibre content can cause bloating and indigestion issues before a workout
2.  Protein Bars - protein is a slower burning source than carbs so it may not give you the kick start you need for a good workout session.
3.  Carbonated drinks - the high sugar can cause bloating and diarrhea when in workout mode
4.  Simple sugars - lollies can have a negative effect by causing the blood pressure to drop
5.  Cheese - fats are slow burning so can effect the absorption of nutrients to muscles when working out.


What should you eat before a workout?  

Well, they say carbs are essential for athletic performance and according to Berkeley Wellness (University of California) we should eat a low-fat, high-carb meal or snack at least an hour before we hit the gym.

All of it of course depends on the type, length and intensity of our intended workout plus what we've eaten the day before, our metabolic rate and our own personal preferences.  A brisk walk or cycle for half an hour (for example) isn't impacted greatly by the fuel we give our body.




So there you have it.  That's the post about lollies and the 5 foods we shouldn't eat before a workout.

It's all a bit slap dash, but that's about where I'm at on this Wellness Wednesday!

Any other lollie gobblers out there?

What's your bad food craving right now?

Another other foods we should add to the "never eat before a workout" list? 

May 17, 2017

Day 2771 - Wellness Wednesday - The Fit Bit edition

I caved! 

I caved to peer group pressure and requested a Fitbit for Mothers Day.  Actually, it wasn't peer group pressure at all. It was more that I wanted to pressure myself to do my exercise by getting competitive with the people around me.  There is nothing that motivates me more than wanting to smash a few measurable goals and perhaps beat the person next to me in the process.



Anyway, I got a Fitbit and it's still sitting in the box staring at me.  I haven't even tried it on let alone worked out how to use the bloody thing. But I will and then I'll be bragging constantly about how many steps I've been doing.  Because it will magically make we want to exercise and I'll be burning so many calories I'll become a stick figure and you won't be able to see me.

If there's silence then you'll know there's probably nothing to brag about.

Watch this space.

Do you have a Fitbit?

Does counting steps motivate you to exercise?

Do you have a gadget that's still sitting in a box unopened? 

May 10, 2017

Day 2764 - Wellness Wednesday - Get dressed to be fabulous

Are you feeling fit and fabulous today?


I've noticed lately that I haven't been taking a lot of care about my appearance.

The fact that I've been extremely busy, overwhelmed, unwell and a little bit blue  has all added to a "care factor zero" kind of mentality.

Which doesn't bode well for someone striving to get back to her Fit and Fabulous tagline, does it?



I hadn't had a nail appointment in five weeks which meant my nails were all chipped and broken looking very much like I'd been in some sort of scrag fight.

The grey hairs glaring from my part line looked like I was wearing a skunk for a hat.

The chin hairs were so long and lush that I could have raised quite a bit of money for Movember.

And we won't even talk about the welcome mats under my arms nor the mohair pantyhose I've been wearing.

Embracing what nature gave us is OK for some, but going au naturale hasn't exactly helped me feel fabulous.   So on this Wellness Wednesday I want to chat about "keeping up appearances".

To really feel fit and fabulous it's important to look after ourselves.  To take care of our exercise, to ensure we eat healthily, to work on our mindset and to make an effort with our appearance.

I'm not saying we need to go out and buy a new wardrobe, nor turn to botox or plastic surgery, but some general upkeep can go a long way to helping us to feel as though we're being the best that we can be.

So this week I have gone back to basics and tried to tidy up the exterior just a tad to ensure my interior is getting a good chance at feeling like home again.  It's hard to keep a good house when the yard is overrun with weeds and the paint is peeling.  So I went and had my nails done, threw some polish on my toes, died my roots, had a bit of a shave and even got the Nair onto my lions mane.

Wellness isn't just about addressing what's going on within.  Sometimes we've got to give the outside a bit of energy as well.

How has your week been?

Have you been looking after yourself?

What do you do to keep yourself looking and feeling fabulous? 

May 3, 2017

Day 2757 - Wellness Wednesday - Let's talk about mental health

Sometimes we need a mental breakdown to wake up.


Today I am not going to chat about exercise nor food nor the evils of bread.  Today I'm going to talk about mental health. Specifically my mental health.




As you know I take on a lot.  It's just part of who I am. I like to be busy.

Sometimes I don't actually realise how much I've taken on until all my projects are playing push-me-pull-me at the same time.

As I sit here and ponder my naval, I realise that investing in projects is a bit like investing in property.

It's all good when your investment houses are fully tenanted and the properties are paying for themselves without draining your resources. It's all good when the residents are behaving themselves and the world is sunshine and roses. It's not so good when the houses need maintenance, or they are all empty and your bank account is being depleted. It can lead to dire times.

It's the same with energy and mind matters.  It's all fun to take on new projects when they're running at different times and behaving themselves.  But when your energy is being consumed with all of them at once and your mind bank is being depleted through lack of resources, lack of time and additional personal challenges, it's draining on the mind, body and soul.  It too can lead to dire times.

I am writing this because I have over-invested my time.

I am writing this because my energy and mind bank is running dry.

I am also writing this because we've had a few extra challenges this year that weigh heavily on our shoulders causing structural damage.

I am tired and lacking resilience and it's all led to an iddy biddy breakdown.

So, here I am saying that when we invest our time, we should probably do it in the same way we invest in properties.  Only invest in them if we can sustain them even when there is no rental income or when there is maintenance or property damage to see to.

I am learning that I should only invest in projects if I can sustain them when they all suddenly peak at once and if I get hammered with challenges coming in from the outside.

Seems pretty straight forward doesn't it?

But you know all of this already.  It's me that is the queen of over commitment.  I'm a bit slow on the uptake.

This Wellness Wednesday I have taken a step back, I've dropped a couple of commitments and I'm taking some time to breathe.

Otherwise I may just end up bankrupt.

How's your health and wellness this week?

Are you feeling fit and fabulous?

How wisely are you investing your energy? 

Apr 26, 2017

Day 2750 - How to make exercise a priority

Tip: Put exercise on your to-do list.


If you're anything like me, then you're extremely busy trying to balance work, family, house, life.  I'm a big believer in to-do lists and I can tell you right now, if exercise is not on my list, then it's likely it won't get done.

Exercise doesn't come naturally for all of us.  For some of us it's a chore (yes, that includes me).

So in order to make it a priority I simply treat it like the rest of my to-dos.  I put it on my list and then it gets done.  If you want to take it one step further you can even schedule it in the diary for a specific time in the day.

It really works.

Check! 


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